Run Around

Darren 83

Thursday: 3 x(800s @ 5k pace, 600m @ 3k pace, 200 @ mile pace) with 100 sec rec + 1 lap between sets.

Did a warm up to the track and a few laps for good measure, I was chatting away during the warm up and missed the first 800. The session was hard enough felt a bit off gave blood on Wednesday so could be a affect of this.

5.06 miles

Friday: Rest

Saturday: Easy miles Spent hours in A+E with my daughter as she fractured her arm, only got a few hour sleep and was tired going into work but still brought the gear in with me just in case. I was grand after work and went for a few miles.

4.45 mile @ 8:41 pace


Sunday: lsr

Got out at 9 knew this was going to be tough trying to keep the hr down with the heat, really felt the effects of the heat as the hr was ok but kept dipping into threshold pace.

9.53 miles @ 10.33 pace avh hr 147

laura_ac3

Hope the daughter is recovering well. Plenty more for the 5k on another day.

Darren 83

laura_ac3 wrote: »

Hope the daughter is recovering well. Plenty more for the 5k on another day.

Thanks Laura, She is grand delighted going into school tomorrow to show off her cast to everyone.

As for the 5k Not worried about it, a good friend of mine was told to stop running of medical advice so very lucky to be out and enjoy every min of running.

Darren 83

Monday: Rest

Tuesday: 5 mile tempo with pickups

We had our second baby scan today and everything is great so did this after we got home. I was expecting this to be hard especially with the pick ups, it was 6 mins @ 7:50 pace then 1 min @ 7:30. Did a ten min warm up and did some dynamic stretching half way during the warm up. I couldn't pick a decent route without bloody traffic getting in the way. I tried to keep the pace as close as possible to the target didn't want to over do it. It was a tough session in the heat but a enjoyable one.

The club is having another graded race so will probably do the mile race and see how that goes. I'm off work for a week from Thursday which I had planed to do Cork Marathon a bit disappointed I cant do it but it could be a lot worse.

This was the final run of the month and have about 118 miles done and a race done, so a good solid month complete.

Darren 83

Wednesday: Rest

Thursday: 3 x (800,600,200)

I decided not to do the mile trial as this session would benefit me more for the race in less than two weeks. Did this on the motor way as I would have to stop for traffic. It was a hard session on my own but got it done.

6.42 miles

Friday: Rest

Saturday Oldbridge Parkrun

Decided to do this last min and didn't plan on running it flat out as had to run to the event.

wu 3.59 miles

Park run time 24:16

cd 3.28 miles

total miles 9.58

Although it was not flat out felt it a struggle with this hilly course so going to do hill work every second Saturday.

Sunday: lsr

I had about 23 miles done before this run so kept it short as I didn't want to go over 30 miles for the week.

6.46 miles

Darren 83

Block 3
Week 3

Monday: Rest

Tuesday: 5 mile tempo

Had the day off so left the daughter in school and started my 10 min warm up and followed by the 5 mile, my threshold pace according to my vdot is 7:56 but found it hard with the heat. Just about managed 8:06 pace for the 5 miles.

Did another 10 mins cool down

total miles 7.14

Wednesday: Easy run

Dropped the daughter in school and headed for a easy run, pace was a bit quick but enjoyable.

3.70 miles @ 8:48 pace

Thursday: 3 x ( 800,600,200)

Myself and another member where leading the group out for this session, the first 800 was a little quick (3.10) but the rest where on target. On the last set the other member had to go and quite a few left the session as they where doing the Irish 5 miler. It wa me and three new members staring in my group so a little nervous leading them out on my own but lucky enough they held on to finish the session and I kept to the pace.

5.17 miles

Friday:Rest

Saturday: Hill repeats

This session is not in in the plan but I feel hills are something I really need to work on as they kill me. Had the gear in work with me so headed out to do a 10 min warm up. The hill is quite close to work so did a loop of the local park then lined up at the base of the hill, I had the watch set for 100m hill sprints no time or pace just concentrated on form and had 2 mins rest before each repeat. I felt after each repeat I could do another one which is what I was hoping for. I did six but then did one more I wanted to get a proper idea of the length of the hill so I could properly do it next week. I quite enjoyed this session and hoping to reep the rewards of it.

3 miles


Sunday: lsr

I had planed to go out at 9 but got a late message of a club member asking am I going out so ended up doing this with her but did mention that I will be going on my heart rate not pace. I was expect to be humid but the entire run was done in the lashing rain despite this it was a enjoyable run, the conversation was great but a lot of it was based on why I'm slowing my long runs down and have I seen any benefit from it. I have not noticed any change in my hr but I'd expect the pace to go down for the same effort.

9.76 miles avg hr 142

The clubs 5k is next Friday and looking forward to doing it, a pb is probably off the cards but will give it a good go I have club support all around the route. I will do the 3(800,600,200) session on Tuesday then a easy run on Wednesday and race Friday rest Saturday and lsr Sunday.

Darren 83

Monday: 3 X (800,600,300)

I had to change the plan for this week as I'm working tomorrow and I'd like to get the sessions done as well as the race Friday.

Decided to head along the river for this as there is no traffic to stop me, just about got into the park and had to start the first 800. Had a bunch of pigeons on the walk way that wouldn't move so had to kick maneuver around them. Had the same problem heading back on the last 200 completely slowed the pace down.

|800m|600m|200m
1st set|7:20|6:58|6:00
2nd set|7:22|7:02|6:19
3rd set|7:19|7:07|6:29

Each rep had 90s recovery and after each set a 400m recovery, got caught in a shower when heading back down the river it was only a short burst. On paper it looks like a easy session but it's a hard session.

Will do a tempo run on Wednesday, I'll probably do a three mile tempo and do one mile at race pace.

6.43 miles done

Darren 83

Tuesday: Rest

Wednesday: 3 mile tempo


The plan was for a 10 min warm up and then do two miles at threshold pace and one mile in the middle near 5k race pace. So set off after leaving my daughter in school. Did a loop around the town and started the first mile on the start line of Fridays race. The first mile will be the hardest as it has a hill after 800m and then a nice incline that drags on, the second mile is not too bad and the last mile is down hill the a 150m incline and back down hill.

Warm up 10 mins @ 10:40 pace

|1st mile|2nd mile|3rd mile
Target pace|7:45-7:55|7:20-7:30|7:45:7:50
Act pace|7:46|7:23|7:46

cool down 10 mins @ 9:54

Looking forward to the race on Friday but in work at 8 and finish at 7, race is at 8. The race start is just up the road from me so wont be in a mad rush.
As for the race I'm not looking for a pb but a improvement on the last 5k I'd be happy enough.

tang1

Hard luck this evening, it was a good workout for you if nothing else.

Darren 83

23.07 for yesterday's race, report to follow later

Not disappointed with the result it's just where I am at the moment.

Darren 83

Midsummer 5k: 23.07

I rested up since Wednesday, the day of the race I was working from 8 til 7 so had a long day before the race. Walking to work, signs where up indicating there's a road race happening today gave me that race day excitement. Spent the day ensuring I was taking water every hour as probably used the toilet as much.

Got changed in work and spent a while waiting to get my number didn't have time for a proper warm up. The plan was simple try and keep the pace in or around 7:20, really didn't want to go out too fast and kill my race early.

Mile 1: 7:19

A bit too cramped at the start of the race. it was a quick 200m until the first turn I had too go on the path to get around a few runners, after the first turn it was another 300m up to a nice incline followed by a gradual incline for a good 600m. I hadn't expected a crowd cheering us on. It was a nice first mile found it hard but manageable end of the first mile clicked by on a long left turn.

Mile 2: 7:45

Found this mile extremely hard, the route had a gradual incline, I couldn't pick the pace up no matter how I tried.

Mile 3: 7:20

Honestly wanted this to end after the second mile, but this was the fastest mile of the race so picked my self together and was able to get some speed in the legs. Greeted by more crowds only spoored me on. It was a long straight then a right and a sharp left up a hill. After the hill I went for it for the last 600m.

.10 Mile: 6:04
Just floored it passing a few runners on the way to the finish

I'm not disappointed with this result as it's just where I am will and take time to get close to my pb. Hopefully the hill sessions will help with this, I've no race planned might wait until I get more training under the belt.

Decided too take the weekend off and over indulge being Fathers Day and all.

Happy Fathers Day!!!

Darren 83

So it's been awhile, after the club 5k I took a break away from running as I had no goals it was easy too shrug off doing any runs. I briefly got back at it just doing easy runs for about two month but as the better half was nearly due I stopped as the pregnancy was hard on her. Running took a back seat and on the 2nd of December our 2nd daughter arrived.

I had every intention getting a few runs done before the year ended but with work and new baby in the house, runs where few and far between. The only thing that kept me sane was cycling I bought a hybrid bike so I could get home on my lunch break so clocked up about 50-60k a week.

I would love to give the marathon a go but as I have a lot on this and next year I will be working on getting back to some form of fitness, so will concentrate on 5 - 10k distance but will increase my lsr distance to build the base up.

Kicked off the new year doing part of the Boyne 10k route, found it hard back getting back it but none the less happy to stretch the legs a bit

1st January

6.89 miles @ 9:49 pace hr 170

Heart rate was quite high so the fitness has drooped a lot probably should have went slower.


4th January

I couldn't get out on Tuesday so got a few miles done on Wednesday, honestly found it tough would have no bother turning back but stuck it out.

3.27 miles @ 8:59 pace avg hr 165

5th January

Set out to do a easy 5k run and just ran by feel. The first mile was at 8:40 so decided to try and keep the pace, second mile was 8:25 and third was 8:30, the last mile was a struggle the legs streaming to stop. As soon as I hit 5k I stopped and done it in 26.24. Cycling has helped a lot hoping to get a gamin to track my distance.

6th January

6.10 mile lsr @ 10 pace avg hr 157

My Sunday would be took up stocktaking so got out on Saturday evening instead, kept the pace around 10 and did about 10k hope to start increasing the distance soon.

The main goal this year is the Boyne 10k looking to beat my course pb (51.43) doubt I'll beat my 10k pb. Will do the club plan with the aim to increase the long run slowly.

Darren 83

Monday 9th - 15th January

Didn't have time to update till now, still just getting the miles in the legs and after yesterdays long run decided to continue with easy runs for the rest of the week.

9th of January

4.43 miles @ 8:45 pace avg hr 169

The little one was napping so decided to get a quick run done, pace got progressively quicker after each mile so happy with it just nice to get out.

10th of January

4.01 miles @ 8:35 pace avg hr 169

I had no intention of going quick but pace felt comfortable so stuck with it also was in a hurry as I had to pick the little one from school

11th January

1 hour core work

No upper body strength don't really need to anything else


12th January

Mile Trial

Didn't prepare for this but wanted to know where I am fitness wise and plug the time into vdot cal to get my paces for training correct.

About 20 mins before the trial it started to snow but ran to the local track to see if it would go ahead. Got a mile warm up done and before the race the snow belted down, going against the snow was difficult I could barely see in-front of me. Delighted to have the mile done and done it in 7:46 so happy enough with it and have something to work with.

15th of January

lsr

7 miles @ 10:00 pace

Don't get the chance to get out early as I let the other half get a lie in, really didn't want to go out as I was tired from night feeds, manage to get out the door around half 12 and glad I did it was a very mild day and enjoyed every min of it.

I've decided not to follow the club plan as it just does not suit me time wise and I really liked following the JD plan, so at the start of February I will start Jack Daniels 5k - 10k training but I'll be only doing the 3 Q sessions the other runs are easy so the cycling should cover this.

17 miles done this week so really happy to be back at it.

Darren 83

16th January - 23rd January


Thursday

4.53 miles @8:53 pace

Didn't get out till Thursday time was very tight gave blood on Wednesday so core work had to give a miss, headed out at 11 for this but felt awful just felt drained but managed a few miles. Had to get this done quick as had a new wardrobe and chest drawer to put together.

Friday

2.03 miles @ 8:36 pace

Did this to stretch the legs as wanted to do the park run on Saturday, did one mile easy and one at 8:06 pace thinking I could pull this off for the park run.

Saturday

Oldbridge Park run

Cycled up to the race on this cold day got to the race with no soul to be seen thought the race was postponed but runners started to show up . After yesterdays mess up with pace I re thought race strategy and would try pace around 8:30 pace.

Mile 1: 8:24

Didn't get a proper warm up had no time tried not too go off too fast and keep the pace consistent. had to slow down a bit after the first hill the pace got knocked out of me took a min or two to get back in some sort of rhythm however it didn't last long as the second hill came quickly after mile one ticked bye.

Mile 2: 8:29

With the hills out of the way thought this would be a lot easier how wrong I was struggled with the pace the finish line couldn't come quick enough, second mile ticked by.

Mile 3: 8:32

The last mile was the flattest but didn't help at all struggled with this surprised as I thought I was going a lot slower but sped up as the finish line got closer.

5k pb 21:58
Course pb 24:16
Result 26.02

I'm way off in fitness but with no speed work in the last few months I'm actually happy with this result. I didn't do a long run as want to keep running to three days a week. Looking forward to doing some speed work next month.

Darren 83

A bit of a wasted week couldn't get out till Saturday, wont be able to do Boyne 10k as it collides with the the daughters First Communion is so close. I have also not rejoined with the club as I cant commit to training sessions and personally feel the sessions are mixed up enough.

I'm following Jack Daniels 5k to 10k training plan, Phase 1 is just getting the miles in as I have been off a while and I feel that I'm able for some speed work starting next week. The sessions are extremely hard and honestly not expecting to hit all the targets. Its going to be a hard 18 weeks training ahead. There is a 5k race I might do that finishes at the end of the plan.

28th January

Easy miles
4.04 miles @ 9:16 pace avg hr 161

Delighted to get out for this was a fairly uneventful run, glad to see the hr is starting to come down a bit over course of the month.

29th January

lsr 5.84 miles @ 10.09 avg hr 158

The better half got her lie in so got out very late for this wanted to get out to old bridge for my long run, would have liked to get some more miles in but time was tight.

A poor week in all honestly but next week will be a big increase in miles as some of the planed sessions are 7-8 miles, looking forward too it but should be a nice change from running easy miles. I'm glad I took the month to ease back into training.

Running 9.89 miles
Cycling 25k

Darren 83

Phase 1 of the plan was just building some kind of fitness and miles in the legs. The second part of the plan is six weeks long and has some big sessions in it.

I'm basing my pace my vdot from the recent park run, the paces are

Easy=10:35 - 11:11
Marathon = 09:28
Threshold 8:51
Interval = 8:08


Phase 2 - Week 1

31st January


3:45 miles easy @ 10:19 in 35:32
Avg hr 154

Had company for this run just at his pace, just wanted to do it easy as knew the next day had a big session. A nice easy run with plenty of chat along the route.

January miles 76.06

1st February

Q2 session

2E+2 sets of (8x200R w/200jg) w800 jg between sets+2E

According my vodt 200s should be around 58s


Had serious doubts about this session as I had no speed work done since June last year. This time last year I was probably at my fittest doing these types of sessions and gearing up for Trim 10 mile. Had to get this done late as I had work and plenty of house work too get done. Eventuality got out at 8, decided to do the 200s along the river as there would be no traffic and plenty of light. I kept the 2E around 10 pace in trying to keep all the energy for the main session. The first set went quick but took the 200 recovery jog slow and slowed it down more if I felt I needed it.

Splits where 55,59,55,59,59,57.59,58

The second set went even quicker but did find I had to slow myself down as I was getting a little ahead of myself, lost the count of the reps and ended up going to quick on the 2E cool down after the watched beeped a few times I realized I was going too fast and slowed down.

Splits where 57,1:00,57,54,55,55,57,1:00

Over very happy with the session, keeping the recovery jogs slow helped a lot with the overall session.

total miles 8.47

Ososlo

Nice 200's session there Darren and good to see you back logging regularly again. Things seem to be going really well for you!

Darren 83

Ososlo wrote: »

Nice 200's session there Darren and good to see you back logging regularly again. Things seem to be going really well for you!

Thanks Ososlo, Just great to get back into some training.

Darren 83

9th of February

2E 4 x 200R w/200 jg 2 x 1T w/1 min rest + 4 x 200Rw/200j g +2E

Ideally wanted to get this done after work but had the in laws due for a visit so had to wait till later. Headed to the local park for the warm up and quickly started the first set of 200s, the weather was playing ball at all felt I was going against the wind every direction I turned.

First set of 200s 55,56,101 & 57

For the first mile I headed up the river but didn't get far as the river burst it's banks so I was first to turned around and just did laps of the park, found the second mile was ok got a bit of shade from the elements in the park.

1st mile: 8:42
2nd mile: 8:33

The legs felt heavy after the min rest so I wasn't looking forward to the second set of 200s but they went ok 52,1.00,1.02. & 59

I was surprised when doing the cool down legs felt great and the pace reflected it done the 2 miles in 9:30.

total miles 8:07

5th February

lsr

The plan was for 120 mins @ easy pace but didn't feel comfortable going that distance as all my long runs where up to 8 miles, so decided to do the normal route with the option of adding 2 miles if I felt ok. The route was busier than normal with Ras Na Eireann taking place in oldbridge. I felt good so opted to do the extra miles realistically shouldn't be a problem as I have done 2 8 mile sessions I kept saying trying to convince myself. I nice run despite looking out for ice every where the runners slipping a few times on it but was less of a problem as the run went on.

10:17 miles

Delighted to get double digits on the long run need to get it done as the plan has marathon paced runs in a weeks time. A big increase in miles this week and feeling good so far.

Weekly miles 30.16