Run Around

zooming

you are really brave, i think im getting slower!

Darren 83

zooming wrote: »

you are really brave, i think im getting slower!

On your next run do it on a treadmill and put the speed up you will suprise yourself you might just need to get out off your comfort zone.

Darren 83

Didn't get a chance to post till now did the normal sessions and today did the boyne 10k pre run 3, held 1 minute silence for The Boston Marathon and all wore yellow and blue for the run.

Darren 83

Missed the club session yesterday as the boss had Zumba class yesterday. Will try and do a few miles later.

The sub 50 min 10k don't know if it is achievable did the pre run in 55 mins felt good at the last mile. Maybe it will be different race day as my club will be the stewards there and a good crowd to cheer us on.

Darren 83

5 x 800 with 2 min recovery

1 Mile warm up then stretch

5 x 800 with 2 min recovery 19:17 @7:46 pace

700 meters cool down then stretch

Overall happy with the session was not behind far this time kept with the group:)

Darren 83

Next week will be fun, the club is having its first Track Race 2nd of May, there are two races 800 m and 3000m. Its just between the people in certain groups.

Then on Sunday the Boyne 10k, I have the week off work. So I will be doing my bit to help with the race .

Its great to see the work members do behind the scenes every one helping with food and the goodie bags for the big day.

Darren 83

Boyne 10k LSR

Cycled to the start line then started the run went off too fast but slowed down.

6.37 miles = 1:02:52 Avg pace 9:52 Avg hr 159 Max hr 181

Met another runner doing the 10k after the run, gave him a bit advice as he was worried about he would not finish the race. Told him to take his time and run his own race and wished him the best of luck.

WTD|10.13
MTD|39.51
YTD|228.56

Darren 83

10 x 300s in 65s to 70s With 1 min recovery

1.92 miles in 12.25 @6.26 pace

Avg hr 163
Max hr 211

Very happy with this session kept with the group and was not last either.

WTD|2.37
MTD|41.88
YTD|230.92

zooming

you are doing great

Darren 83

800 Meter Graded Race

Warm Up two laps around the track 800m

Stretching after wards

There was ten people in my race

Started out fast and quickly took second place in lane two didn't want to get in the way, the two of us quickly set the pace.
After the first lap I think it was 92 seconds the other fella just up the pace I could not catch up with him, I kept my pace up and finished second.

800 Meters = 2.53.04 @ 5:53 pace

Overall happy with the race and delighted with the result

vitani

Well done. Joining a club seems to be really bringing you on.

Darren 83

vitani wrote: »

Well done. Joining a club seems to be really bringing you on.

It's great finding recovery that bit quicker as well, the best thing it the support you get is brilliant.

Darren 83

Two days rest before the race on Sunday, I was helping the club with number/goodie bag collection today. Got about a minute to relax pure madness. The amount of work the goes on behind the scenes is unreal.

The amount of people who give up there free time to help is great shows the clubs spirit.

Just over 1800 running this race so you can imagine the amount of people getting numbers. No rest for me have to get stuck in and start making post race refreshments.

RedRunner

Best of luck tomorrow Darren. No bother to ya!

Tom Joad

Good luck tomorrow Darren.

zooming

Have a great time today, the best of luck!

Darren 83

Boyne 10k

Did 1k warm up before the race

Started off great doing my best to keep splits close as possible, I set the garmin to km so I would have a better idea how I was doing during the race. At 5km I was a full minute ahead after this it was downhill I couldn't push myself much the heat really got to me. A water station at 6km badly needed it, after I started to get back into it I knew sub 50 was gone but unofficial 10k is 53:06 I could shave some off it. Last 1k was great samba band was playing great atmosphere through out the race. Over all delighted with the race felt I had a good run.


Unofficial 10k PB 53.06
New 10k PB 51:41


Next week the club will be doing the mile trial, one mile flat out basically to see how you are progressing with the club.
Will start running 4 days a week in prep for Dublin City Marathon.

Monday Rest
Tuesday Club Session
Wednesday Rest
Thursday Club Session
Friday Crosstrain
Saturday 10k
Sunday 10-13 Mile lsr

This will be for the month of May then start of June I will begin Marathon Training, it will give me three weeks to play with in case of injury of being
sick.

RedRunner

Well done on the PB Darren

Darren 83

RedRunner wrote: »

Well done on the PB Darren

Cheers RedRunner, Not going to reflect not achieving sub 50 will have a bash at it again. For the next month will get more miles in.

Pacing Mule

Congrats on the PB. Love seeing progress in these logs. .

vitani

Good running!

madon

Congrats on the pB Darren- the seaside 10k is on in Clogherhead at the end of June and last year they had your fellow club members pacing it. If they do the same this year it might be a good opportunity to try for the sub 50, course has a few little uphill drags but its a nice course to try for a PB.

Darren 83

madon wrote: »

Congrats on the pB Darren- the seaside 10k is on in Clogherhead at the end of June and last year they had your fellow club members pacing it. If they do the same this year it might be a good opportunity to try for the sub 50, course has a few little uphill drags but its a nice course to try for a PB.

Thanks madon was looking at that race trying to find the route or Garmin link for it

Tom Joad

Well done on the PB Darren - good running..

Darren 83

Mile Trial

Every six weeks the club has a mile trial to evaluate how you are progressing with the club and if you need to move up a group.
I was not to confidant as still a bit sore from the race on Sunday, I know It was just soreness so decided to go for it.

Target set for my group 1 Mile in 6:30-7:30

Warm up 2 laps of the track and stretching

1 mile done in 6:41

zooming

Brilliant! You are fairly speeding up

Darren 83

zooming wrote: »

Brilliant! You are fairly speeding up

If I could do that pace for a few miles I'd be delighted

madon

Darren 83 wrote: »

Thanks madon was looking at that race trying to find the route or Garmin link for it

I was just looking on Integrals facebook page to see if they still had the route up from last year and they had posted it up yesterday.

Darren 83

DCM Marathon Plan

I will follow Hal Higdon Novice 1 Plan except where I do be at the club. Running with the club is on Tuesday and Thursday where I would normally cover the 3 -5 miles that day anyway laid out in the Novice plan.

The club has plans in place but they 6-7 days a week I feel I would do myself a injury taking on one of these plans.


Monday:| Rest
Tuesday:| Club Session/HH1
Wednesday:| HH1 Novice
Thursday:| Club Session/HH1
Friday:| Rest
Saturday:| HH1 LSR
Sunday:|Cross

Will be starting this plan 3rd of June, three weeks ahead of myself as a precaution in case of injury or sickness.

Any feedback welcome:D

zooming

Go for it! I will be fit to tell you how effective the plan was for me in a fortnight lol