Run Around

Darren 83

With DCM training starting in June I got my self a new pair of runners, went with Asics GT 2000. I did 5k in them and will use them for mainly long runs and the other shoes for training. Will get another pair two months before DCM and use them for the race.

10.03.2013

3.49 miles in 32.23 @ 9:17 pace
Avg hr 163 Max hr 176

12.05.2013 LSR

10 miles in 1:39:43 @ 9:58 pace
AVG HR 155 Max HR 172


WTD |14.49
MTD | 22.56
YTD | 253.48

Darren 83

13.05.2013

Recovery Run

2.87 miles in 32:11 @ 11.12 pace
AVG HR 152 MAX HR 177

I was using Mc Millan for recovery pace should be around 10:07-10:59
Found it hard to slow down at the start but soon got it down.

WTD |2.87
MTD|25.43
YTD|256.36

Gavlor

Just a bit of advice on the runners. The gt2000 are a really light shoe, not huge support.... Make sure you build up the mileage in them first, start low and build it up to lsr. I have a pair since Xmas and have yet to go above 13.1 miles with them.

Great runners though, I'm planning on changing to them from the 2170's

Darren 83

Gavlor wrote: »

Just a bit of advice on the runners. The gt2000 are a really light shoe, not huge support.... Make sure you build up the mileage in them first, start low and build it up to lsr. I have a pair since Xmas and have yet to go above 13.1 miles with them.

Great runners though, I'm planning on changing to them from the 2170's

The max I have done in them is 5k , I like to get about 50 odd miles in them before I do a long run

Darren 83

10x300m in 65s - 70s with 1 min recovery

Warm Up run 3.29 miles in 30.24 @ 9.29 pace

10 x 300s in 12.17 @ 6.33 pace

Cool down run 2.61 miles in 29:06 @ 11:09 pace

Very happy with the session kept to the front of the group

Darren 83

I was a little worried last nights training after doing the recovery run on Monday, I thought id be worse off or lagging behind in the club session. Did a lot of research about them and found a lot of runners recommending them. So I did my first one on Monday legs felt great after wards most times my legs are a little sore and stiff and had no effect on my club session I actually kept to the front of the group for the most part. I will be doing recovery runs from now on even if it's just three miles.

WTD|10.59
MTD|33.15
YTD|264.07

Darren 83

5x800m in 3m45s to 4m02s with 2 min recovery

Warm up 1.22 miles in 12:12 @ 9:58 pace

5 x 800s in 18.22 @ 7.13 pace

Cool down .5 mile in 5:32 @ 11.11 pace

Can really feel the difference now kept to the front of the group and didn't need to put in more effort.
Next run is on Saturday going to do 6 miles, 1 mile warm, up 4 miles @ 8:00 pace and 1 mile cool down.

WTD| 14.85
MTD|37.41
YTD|268.34

RedRunner

Good running Darren.Keep up the good work.

Darren 83

18.05.2013

2.71 miles

The plan was to run 6.2 miles but time was tight so decided to do quick 5k, all was going was thought I had a pb but I must have hit lap button on the garmin thought I had done the 5k

2.17 miles in 20.42 @ 7:39 pace
AVG HR 172 MAX HR 180

19.05.2013

LSR

Wanted to run for about over two hours, Set out to do about 10-13 miles, Set the virtual pace at 10:00, Felt good for this run kept the split close around 9:40.

Splits were (1)|9:37, | (2)9:39,| (3)9:41, | (4)9:35, | (5)9:35,| (6)9:34|(7),9:34,|(8)9:33|(9),9:33,|(10)9:35,|(11)9:36,|(12)9:37|(13),9:41|(14),9:39,|(15)9:41|(16),9:43

Really happy with this session felt I could keep going at this pace, With another 5 months left till DCM I hope I can keep this pace for the big race.

15.38 miles in 2:29:22 @ 9:43 pace
AVG HR 158 MAX HR 170


WTD|32.94
MTD|55.50
YTD|286.43

RedRunner

Good running, but just watch the mileage increase as if you don't do it gradually you could get injured before you even realise it. Remember the 10% rule.

Darren 83

20/05/2013

Recovery Run

3.01 miles in 31:41 @ 10:32 pace
Avg HR 146 Max HR 167

WTD|3.01
MTD|58.51
YTD|289.44

Darren 83

DCM update

I have signed up with the club for DCM,

" The approach is somewhat changing this year and we will start off with an 8 week block of training focussing on 10k, building in some speed and working on run economy. Following on from that we will have 14 weeks of marathon specific work were we will start to work on endurance and dialing in on marathon pace and progression work on the longer runs." from the coach

The plan will be out tomorrow and will be starting next week

Darren 83

The start of a new 6 week training block,

5 x 600m in 2:30-2:40 with 2 min recovery.

Warm up 3.40 miles

13:01 @ 6:58 pace Avg HR 162 Max HR 182

Cool down run 2.59 miles

The marathon plans are up looks daunting, but looking forward to it

WTD|10.88
MTD|66.38
YTD|297.30

Darren 83

There is a few people doing DCM this year from the club and plenty in my group. The coach went to a great effort in the plan there are two plans Group 1,2 and 3 have there plan and 4 and 5 have another. I'm in group 4 every group member has there own paces set out for each run and planed marathon pace, mine 8:47 so I'd be aiming for 3:50 time. Also my vdot was calculated and stands at 40.

Darren 83

23/05/2013

10 x 200m in 46s-49s with 200m recovery jog

Warm up run 1.13 miles

10 x 200m in 46s-49s with 200m recovery jog

Cool down run .70 miles then stretching

WTD|15.40
MTD|70.90
YTD|301.83

Will probably do 5k run on Saturday and 10-13m lsr Sunday.
I want to see if I can get a pb in 5k which stands at 25.25

Darren 83

25/05/2013

Set out to beat my 5k time which stands at 25:25. Really wanted to see if the club sessions where paying off.

3.10 miles @ 7:30 pace

Cool down .78

Avg HR 169 Max Hr 177

New pb 5k 23:15

26/05/2013

LSR

8.10 in 1:26:28 @ 10:44 pace

Avg Hr 145 Max Hr 164

WTD|27.31
MTD|82.81
YTD|313.74

RedRunner

Well done on the 5k PB. Your training is definitely paying off.

Tom Joad

Over two minute PB :eek: Well done - you must be thrilled with that.

Darren 83

Tom Joad wrote: »

Over two minute PB :eek: Well done - you must be thrilled with that.

Very happy with it, should be looking at a 46-47 10k time, Marathon training starts Tuesday with a 8 week block of 10k training so should hopfully get sub 50 10k

Darren 83

Dublin City Marathon 22 Week Training

This week is the start off a 22 week training plan set up by my local club.

1-8 Weeks 10k Training

8-22 Weeks Marathon training

Even thinking of what lies ahead of me is daunting, Run 26.2 miles for fun, but looking back over a year ago I couldn't run 400 meters. Since then I have a few races under my belt.

Throughout the 22 weeks we have target races and times I will be aiming for they are

5k Track Test| 23:00
Fingal 10k | 50
Frank Duffy 10 Mile| 1:20
DCM Half Marathon | 1:50
Dublin City Marathon| 4:00

I will be reviewing these times as it come closer to the race

First session starts today but for now a quote I found which I will be going by


“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”

Martin Luther King Jr.

Pacing Mule

Best of luck on your journey.

Darren 83

I have not updated this because I'm going to update the log each Sunday, just want to put up this months stats.

WTD|19.60
MTD|102.41
YTD|333.34

zooming

You really are flying at your training

Darren 83

Week 1 Report:

One week gone already feel good so far see how it goes after a few more weeks.

My training paces are as follows:

Easy:| 10:10
Marathon Pace:| 8:47
Threshold pace:| 8:12
Interval Pace:| 7:33
Repeats:| 52s to 106s


Monday| Rest
Tuesday|10mins E pace, 5x30sec strides/30secs easy, 6 x 200 R pace, 200 E pace, 2x400 R pace, 200 E pace & 10min E warm down
Wednesday|45mins E pace running
Thursday|10mins E pace, 5x30sec strides/30secs easy, 3x1600mtrs @ T pace with 3min jog recovery & 5min E warm down
Friday|45mins E pace running
Saturday|Rest
Sunday|Long run as 60mins E pace running

The training sessions where good kept to the pace and felt great after them, Will have to use manual lap feature on garmin cant program the sessions on it. didn't get full 45 mins on Friday but made it up today. Did the LSR today with a few members of the marathon group then went for coffee and did a cool down run afterwards.


WTD|32.15
MTD|12.55
YTD|345.88

Darren 83

Week 2 Report



Monday|Rest
Tuesday|10mins E pace, 5x30sec strides/30secs easy, 5x3mins @ I pace with 2min jog recovery & 5min E warm down
Wednesday|45mins E pace running
Thursday|10mins E pace, short hill reps, 6x200 go at T effort rather than T pace and use 200 recovery back down finish with 10mins E pace warm down
Friday|60mins E pace running, throw in 5x20sec strides
Saturday|Rest
Sunday|Long run as 70mins E pace running

This was a bad week, life got in the way didn't get Fridays and Sundays session done. Just glad its not the real long runs. Was tempted to run today but was donating blood so that was a no no.

WTD|13.45
MTD|26
YTD|359.54

Darren 83

Week 3 Report

Monday|Rest
Tuesday|10mins E pace, 5x30sec strides/30secs easy, 4 x (200 R pace, 200 E pace, 400 R pace 200 E pace, 200 R pace, 200 E pace) & 5min E warm down
Wednesday|40mins E pace running
Thursday|10mins E pace, 5x30sec strides/30secs easy, 25mins @ T pace (-10secs slower) & 5min E warm down
Friday|60mins E pace running, throw in 5x20sec strides
Saturday|Rest
Sunday|Long run as 80mins E pace running


Tuesdays session was hard the whole group found it a tough session, on Thursday was a bit of a tempo run 25 mins at threshold pace once I got settled into it found I was grand keeping to the front of the group.

My overall heart rate has come down use to hit 160-176 now its at 143 -163 , this was my heart rate on my lsr today avg pace 9:45.
When doing club sessions I start up front during quick runs and recovery at the back find it helps a lot there are a few people doing the recovery part to quick.

Next week is recovery week as we will be doing a 5k test all out effort, feeling that I can get my 5k time under 23 mins.

WTD|34.69
MTD|60.69
YTD|394.02

Darren 83

Instead of doing the 5k trial I entered my clubs 5k race this Friday at 8, did the route last week so hoping I can beat my 5k time of 23:14.

Only problem is I'm working from 9 till 7 that day have a nice little warm up run before the race starts

Darren 83

Got back from the clubs 5k race, was not looking forward to it had a bad head ache all day and a nice 9 hour shift on top of that. Did a two mile warm up stopped for some panadol and just went for it. Got a new pb of 22:48

Tom Joad

Darren 83 wrote: »

Got back from the clubs 5k race, was not looking forward to it had a bad head ache all day and a nice 9 hour shift on top of that. Did a two mile warm up stopped for some panadol and just went for it. Got a new pb of 22:48

Well done Darren your 5k time is really falling..

Darren 83

Tom Joad wrote: »

Well done Darren your 5k time is really falling..

Really happy with the results how are you getting on