If nice guys finish last, then I'm in training to be a badass!

rob w

Thursday 3rd

(3.2m) 5k @ 4:58/km - AVG HR 151bpm

No running for around 2 weeks as I was away and didn’t bring my running gear, as I knew I would have had zero opportunity to run! A real pity as I was down in Cape Town and it seems to be a lovely place to run, with plenty of very challenging, never-ending hills. I saw streams of runners charging uphill everyday, early in the morning. Wore me out just looking at them! Was thinking maybe they are in training for Comrades/2 Oceans Marathon……or maybe they’re just gluttons for punishment!:eek:

So anyway, I really needed this run last night, I had been itching to get out, but too knackered since I came back to drum up the effort until yesterday evening. Went out with the intention of a medium paced 5k (my PB is 22:22 from last year) and did this in 24:52. Feel like I am on the way back from injury finally. And good to know I still got sub 5min km’s in my legs, even if it is only for 5km's!

Now it's almost time to start setting some goals for the year ahead, and I’m leaning towards sticking to HM’s for 2014 and waiting to tackle my next Marathon in 2015! I don’t think I can give the same commitment to Marathon training this year as I have a busy summer ahead, and also think I can knock some time of my current HM PB (1:44:01) and get myself in good shape for a good Marathon time the following year.

In the nearer future, I am going to do my first Parkrun this weekend, not as a race but just as a run, probably something similar to lastnights pace. Can't believe it’s taken me so long to get to a Parkrun, what with DCM training last year and injury this year just never made it down, so really looking forward to it now. I am also going to sign up for the Samsung night run too. Have not done it before, and looks like a bit of craic……and I like the look of the running top!

rob w

Saturday 5th

(3.2m) 5k @ 4:32/km - AVG HR 164bpm (+1km warm up and cool down before and after)

Did my first parkrun this morning out in Malahide, was planning on heading to St Annes but had seen it was not on this weekend (or in 2 weeks time either). Which I guess was part of the reason why there was a big crowd at this one (500+ runners) and also including an appearance from Sonia O Sullivan.

I did an easy km first to warm up before heading to the start area. I had just planned on taking it handy enough, as it was my first 'race' since DCM, so I lined up towards the middle of the pack. But once we were off there was no chance I was taking it handy, instinct just takes over in a race environment, so I pushed on through the crowd for the 1st km until I found a bit of space and from there on I was just trying to catch whoever was ahead of me.

Ended up surprising myself and coming in at 22:26, which is only 4 seconds slower than my 5k PB (but it is a distance I had never really 'raced' before so the PB is probably a bit soft), so will be looking forward to setting a new PB in the not so distance future I think!:) Great morning and good to be back racing again!

Splits were;
4:41
4:28
4:33
4:35
4:19

Total 22:26

rob w

Tuesday 8th

(3m) 4.8k @ 6:04/km - AVG HR 134bpm

Easy 3 miles yesterday evening after work.

I have decided I need some structure in my running again rather than just running aimlessly a couple of times a week, now that I am back and feeling good again! So I have started a HM plan with a HM in mind in late June (just to complete it, not aiming for PB – Famous last words!). I’m just going to stick to the plan as long as it feels ok, taking it at my own pace. If all works out well I’ll try a HM at the end of it then, if not I’ll figure something else out then. So that’s Day 1 ticked off and feeling good this morning after a nice easy cycle to work!

SamforMayo

Great news, fingers crossed for you to stay injury free.

rob w

Wednesday 9th

Intervals Session - 5x400m repeats w/ 90 second rest between each

It’s been a long time since I have done a run like this, but felt good enough to do it and was really looking forward to it by the time I got around to it yesterday evening. Did a 1km cool down jog after with some gentle stretches and some more stretching today! Average HR overall was 157bpm and Max HR was 171bpm. Very happy with my splits and they were as follows (not including the 90 sec. cooldowns inbetween!);

Split |Time |Distance|Avg Pace (per km)|Avg HR


1 |1:38| 400m|4:06|149
2 |1:32| 400m|3:52|161
3 |1:32| 400m|3:51|164
4 |1:33| 400m|3:54|166
5 |1:35| 400m|3:57|165

Summary| 15:23| 3.2km| 3:56| 161

rob w

SamforMayo wrote: »

Great news, fingers crossed for you to stay injury free.

All going well at the moment anyway, thanks!

I see your planning a 10km for the weekend, good luck with it if you get out to it!

rob w

Thursday 10th

(3m) 4.8k @ 6:04/km AVG HR - 130bpm

Had planned on taking a rest day today, but had left work early for an appointment only to find out it was cancelled by the time I got home. So what else would I be doing in the afternoon if Im not in work! 3 easy miles.....rest day tomorrow!

rob w

Saturday 12th

(3.2m) 5k @ 4:53/km - AVG HR 150bpm

St Annes Parkrun on Saturday morning. Started out a bit fast getting carried away and then forced myself to turn it down a notch to finish it easy enough, enjoyed it a lot though, nice crowd….not as packed as Malahide the week previous. The course in St Annes is a nice one for a future 5k PB I think! ;-)


Sunday 13th

(5m) 8k @ 5:32/km - AVG HR 140bpm

Up early to watch the London Marathon, think I will enter the ballot again this year for 2015, as I didn’t get in last year. Looks like a great race to do. Then out for 5 miles straight after, very nice day and enjoyable couple of miles, I felt great afterwards.

Today (Monday) is supposed to be a rest day but I slept in this morning and didnt want to face the traffic in the bus or the car so I just took a v. easy cycle to work instead!

rob w

Wednesday 16th

30min Tempo Run – 5.8km in 30:35

Tempo Run in the evening, which is the first one of this plan I am following. Was a bit knackered beforehand, but it went well once I got out and did it, and happy with my general progression of pace throughout! Splits were;

Split |Pace |HR
1 |6:08 |123 (64%)
2 |5:21 |137 (71%)
3 |5:01 |144 (75%)
4 |4:48 |153 (80%)
5 |4:34 |161 (84%)
.8 |5:56 |143 (74%)

rob w

Thursday 17th

(3m) 4.8k @ 5:31km - AVG HR 134bpm

3m easy in the evening and some stretching afterwards.


Saturday 19th

(3.2m) 5k @ 4:38km - AVG HR

Malahide Parkrun today, this was a 3m pace run on my plan so took in the parkrun for it, aiming to stick to about 4:45/km. So a little faster than anticipated, but felt ok throughout, although it was a little bit warm out even at that time of the morning, not complaining though as long as the sun keeps on shining! Thinking about chasing down a new PB at next weeks St Anne's Parkrun as it will probably be my last for a couple of months.

rob w

Sunday 20th

(6.1m) 9.8km @ 6:29/km – AVG HR 128

Met up with the usual group I had been doing my long runs with last year for DCM for this one, been a while! Nice easy loop around the Phoenix Park from the Papal Cross and back, almost 10k and my longest run since DCM last October! :eek: Lovely day for it too!

rob w

Tuesday 22nd

(3.5m) 5.6km @ 6:45/km – AVG HR 117bpm

Easy 3.5m in the park after work this evening, had my girlfriend for company for a change........she's following us runners over to the darkside!:p Then a session on the cards for tomorrow followed by rest days Thursday and Friday, aiming for a crack at a 5k PB at the Parkrun on Saturday morning!:)

Skidrow

rob w wrote: »

Tuesday 22nd

session on the cards ???

Is this some new weird feng shui form of training to prepare for our Donadea Forest baptism, or are you just going on the lash?;)

rob w

Skidrow wrote: »

Is this some new weird feng shui form of training to prepare for our Donadea Forest baptism, or are you just going on the lash?;)

Haha…

By session I mean 6 x 400m repeats. In the past a session was 10 x 1 pint repeats (with no rest in between):(, long gone are those days!

SamforMayo

rob w wrote: »

Haha…

By session I mean 6 x 400m repeats. In the past a session was 10 x 1 pint repeats (with no rest in between):(, long gone are those days!

I often think this, the word session has completely changed meaning since taking up running.

rob w

SamforMayo wrote: »

I often think this, the word session has completely changed meaning since taking up running.

Its hard to keep up with all the lingo the cool kids are using nowadays!:P

rob w

Wednesday 23rd

Intervals Session - 6x400m repeats w/ 90 second rest between each

“Session”#2 of my HM plan. Was not looking forward to this one really, as I was a bit wrecked yesterday evening after work but managed to do it. 20 minutes or so warming up and stretching out before starting the 1st. Felt myself fading a little by the 4th/5th interval, (thought the 400m would never end!), but managed to pick it up again for the last one. Brief cool down jog after back to the car and some more stretching at home later on! So, another one done and quite happy overall with the splits!

Split |Time |Distance|Avg Pace (per km)|Avg HR


1 | 1:29 | 400m | 3:43 | 157 (82%)
2 | 1:25 | 400m | 3:33 | 165 (86%)
3 | 1:27 | 400m | 3:39 | 163 (85%)
4 | 1:34 | 400m | 3:55 | 162 (84%)
5 | 1:35 | 400m | 3:58 | 159 (83%)
6 | 1:29 | 400m | 3:44 | 163 (85%)

Summary| 18:02| 3.75km| 3:45| 162 (84%)

rob w

Change of plan for the Parkrun PB attempt tomorrow, think I may have overdone it a bit on Wednesdays intervals, and can feel a slight twinge in my groin again, in the same spot as my previous injury! Going to err on the side of caution and rest up until Sunday morning, when I have an LSR planned and see how I feel after that!

Think Ill give the intervals a miss for a bit, probably not a good idea for me to be doing them again already anyway, and Im a bit annoyed at myself now!

Emer911

rob w wrote: »

Change of plan for the Parkrun PB attempt tomorrow, think I may have overdone it a bit on Wednesdays intervals, and can feel a slight twinge in my groin again, in the same spot as my previous injury! Going to err on the side of caution and rest up until Sunday morning, when I have an LSR planned and see how I feel after that!

Think Ill give the intervals a miss for a bit, probably not a good idea for me to be doing them again already anyway, and Im a bit annoyed at myself now!

Take it easy Rob. Hope the twinge is just a warning!

rob w

End of month total: (44m) 70.4km

No more running for me this month, so wrapping April up with 44 miles under the belt. Happy enough with how things are progressing apart from a little niggle but still taking it easy enough and haven't run since Wednesday, more as a precaution really as I think I should be ok to resume running again his week when I get a chance.

Have been kept busy packing as I will be leaving for Lille tomorrow on a work placement and not back until August. First thing packed was my runners (and the medical certs signed by my GP needed to race over there!:rolleyes:) And I am looking forward to discovering some nice new routes and entering a few races during my time there!

So it may be a couple of days before I get a chance to run again after I arrive, so might be a bit quiet on the log until then...

SamforMayo

Best of luck with your move , keep us posted:D

rob w

Saturday 3rd

(3.4m) 5.5km @ 5:51/km – AVG HR 139bpm

First run today in ten days or so, had been worried about a reoccurence of the injury, but it seems to have passed now for the time being anyway! Short jaunt around the local area, havent figured out any routes yet so just headed halfway as far as I wanted to go and did a u turn!

I signed up for a 10k here a couple of weeks back and its on this Thursday....dunno whether I should do it or not though. I thought about maybe just taking it easy..... but looking at last years results, the last place was around 1hr mark......and theres no way ill let myself come paddy last!

SamforMayo

rob w wrote: »

Saturday 3rd

(3.4m) 5.5km @ 5:51/km – AVG HR 139bpm

First run today in ten days or so, had been worried about a reoccurence of the injury, but it seems to have passed now for the time being anyway! Short jaunt around the local area, havent figured out any routes yet so just headed halfway as far as I wanted to go and did a u turn!

I signed up for a 10k here a couple of weeks back and its on this Thursday....dunno whether I should do it or not though. I thought about maybe just taking it easy..... but looking at last years results, the last place was around 1hr mark......and theres no way ill let myself come paddy last!

Fairly fast feckers out there so ! Were you given any advice regarding speed work etc? Hard to know what to do.

rob w

SamforMayo wrote: »

Fairly fast feckers out there so ! Were you given any advice regarding speed work etc? Hard to know what to do.

No but think its wise to give the intervals a miss for a bit!

Just this particular race seems to be very fast for some reason, only a small field too, there was only 102 people in the 10k last year!

rob w

Sunday 4th

(2m) 3.2km @ 5:31/km – AVG HR 131bpm

Another short run around the block today, did it late enough after I had a giant lunch including some wine also....had no choice in the matter! So just a quick one to get out and keep the legs moving!

rob w

Monday 5th

(4.4m) 7km @ 5:11/km – AVG HR 150bpm

Had some free time in the afternoon on Monday, so got out for a quick run at lunchtime. Did some of this one on the route of the 10k race I was planning for Thursday! It went grand, but was very warm. Also did 20km on the bike overall on the day!



Tuesday 6th

(4.4m) 7km @ 5:00/km – AVG HR 149bpm

Out again for a reccy of some of the routes around where I am living, mapped this one out on Google maps, wrote down some street names/directions on the back of my hand in the hope I wouldn't get lost and off I went. Made it the whole way around without a wrong turn! :cool: Was aiming for 5min km's to see how it went, and if things were alright would do the 10k on Thursday morning after a rest day on Wednesday.

rob w

Thursday 8th

Race Day: Citarun 10km, Lille

All went well since I've gotten back running after a bit of worry about a reoccurence of an injury, but it didn't amount to anything thankfully, so I decided I felt alright to give this a go! Had signed up for this race a couple of weeks back, sure I couldnt say no to a €4.50 entry fee! It is my first race since DCM 2013, and being honest it's on very minimal training but I was sure I'd be up to it! I was aiming to keep to 5min kms and come in at a nice round 50mins!

Pre Race:

Up bright and early for a decent breakfast, plenty of stretching and made my way into the race. After some badly spoken French I managed to get registered and collect my bib. Got there just in time to see the 6km race start off which was kicking off 30mins before the 10km. So I used that half an hour to do some more warm-ups and stretching. No panic about getting into the starting pen early to avoid congestion or anything, as it was a very small field, (just over 100 I think!), definitely the smallest race I've ever taken part in anyway! Perfect weather for running too, nice and cool with a light breeze.

Kms 1 - 5

Trois....Deux....Un.....Allez!

And we were off, I didn't really know what to expect of the course as I'd only ran a small part of it previously and it was only the last few kms I did as far as I knew! Anyway, just followed on with the group for the first km or so, but by then everyone was pretty well dispersed, which is good that you don't have to worry about congestion....but you kinda forget your in a race sometimes. It started to drizzle after about 3km, which was perfect to keep cool. These 5kms were very flat overall, although there was the odd climb, but they were all short and sweet! The route was very varied from tarmac to fine gravel to forest trails, a bit strange as I am very used to road running but it was all fine. Went throught the first 5kms in 23:58, so a little ahead of schedule but felt good and had settled into the pace nicely.

Kms 6 -10

The last 5 were much the same as the first, varied terrain (even about 100m over cobbled paving, which I'm sure took a few seconds off:pac:),overall flat though. Was feeling a bit rough towards the end though as I could have done with some water....but there was no stations, were spoiled at home!:mad: Kept wondering when I was gonna come across one but never did! Anyway, maintained the same pace as the first half and then picked it up for the last two. Was a bit dissapointed to come around the last corner and see the finish line 100m away with only 9.6km on my Garmin. I don't know if it was a badly measured course or if the tree cover (and there was quite a bit) messed up the GPS! i thought maybe I would just keep going for another 300m or so, but there was nowhere to go but the finishing chute, and I would of looked a right twat to turn around and try to make up the distance!:pac:



Result:

So, I came in at 46:05 for 9.7km. But, I reckon if I maintained the pace of my last split for the final 300m it would have given me a 10km time of 46:25....which would actually be a 10km PB of 2 seconds!:cool:.......but I cant claim that If I didnt run 10km, so I'm just glad to know I am in good shape for a PB next time around! My splits for today were;

Split |[Avg Pace (per km)|Avg HR


1 | 4:48 | 148 (77%)
2 | 4:50 | 158 (82%)
3 | 4:54 | 160 (83%)
4 | 4:46 | 155 (81%)
5 | 4:41 | 154 (80%)
6 | 4:49 | 158 (82%)
7 | 4:42 | 158 (82%)
8 | 4:49 | 156 (81%)
9 | 4:41 | 156 (81%)
9.7 | 4:25 | 166 (81%)

Summary| 4:46| 156 (81%)




I wasn't expecting any goodies at the finish line, considering the measly entry fee, but the spread would put any other races I've done to shame.....energy bars, drinks, fresh sandwiches, fruit, and even got a goody bag with some bits in it too! They must have great sponsors! All in all, it was a great race, well organised but a pity about the distance!

And I'm just glad to be racing again!:D

SamforMayo

rob w wrote: »

Thursday 8th

Race Day: Citarun 10km, Lille

All went well since I've gotten back running after a bit of worry about a reoccurence of an injury, but it didn't amount to anything thankfully, so I decided I felt alright to give this a go! Had signed up for this race a couple of weeks back, sure I couldnt say no to a €4.50 entry fee! It is my first race since DCM 2013, and being honest it's on very minimal training but I was sure I'd be up to it! I was aiming to keep to 5min kms and come in at a nice round 50mins!

Pre Race:

Up bright and early for a decent breakfast, plenty of stretching and made my way into the race. After some badly spoken French I managed to get registered and collect my bib. Got there just in time to see the 6km race start off which was kicking off 30mins before the 10km. So I used that half an hour to do some more warm-ups and stretching. No panic about getting into the starting pen early to avoid congestion or anything, as it was a very small field, (just over 100 I think!), definitely the smallest race I've ever taken part in anyway! Perfect weather for running too, nice and cool with a light breeze.

Kms 1 - 5

Trois....Deux....Un.....Allez!

And we were off, I didn't really know what to expect of the course as I'd only ran a small part of it previously and it was only the last few kms I did as far as I knew! Anyway, just followed on with the group for the first km or so, but by then everyone was pretty well dispersed, which is good that you don't have to worry about congestion....but you kinda forget your in a race sometimes. It started to drizzle after about 3km, which was perfect to keep cool. These 5kms were very flat overall, although there was the odd climb, but they were all short and sweet! The route was very varied from tarmac to fine gravel to forest trails, a bit strange as I am very used to road running but it was all fine. Went throught the first 5kms in 23:58, so a little ahead of schedule but felt good and had settled into the pace nicely.

Kms 6 -10

The last 5 were much the same as the first, varied terrain (even about 100m over cobbled paving, which I'm sure took a few seconds off:pac:),overall flat though. Was feeling a bit rough towards the end though as I could have done with some water....but there was no stations, were spoiled at home!:mad: Kept wondering when I was gonna come across one but never did! Anyway, maintained the same pace as the first half and then picked it up for the last two. Was a bit dissapointed to come around the last corner and see the finish line 100m away with only 9.6km on my Garmin. I don't know if it was a badly measured course or if the tree cover (and there was quite a bit) messed up the GPS! i thought maybe I would just keep going for another 300m or so, but there was nowhere to go but the finishing chute, and I would of looked a right twat to turn around and try to make up the distance!:pac:



Result:

So, I came in at 46:05 for 9.7km. But, I reckon if I maintained the pace of my last split for the final 300m it would have given me a 10km time of 46:25....which would actually be a 10km PB of 2 seconds!:cool:.......but I cant claim that If I didnt run 10km, so I'm just glad to know I am in good shape for a PB next time around! My splits for today were;

Split |[Avg Pace (per km)|Avg HR


1 | 4:48 | 148 (77%)
2 | 4:50 | 158 (82%)
3 | 4:54 | 160 (83%)
4 | 4:46 | 155 (81%)
5 | 4:41 | 154 (80%)
6 | 4:49 | 158 (82%)
7 | 4:42 | 158 (82%)
8 | 4:49 | 156 (81%)
9 | 4:41 | 156 (81%)
9.7 | 4:25 | 166 (81%)

Summary| 4:46| 156 (81%)




I wasn't expecting any goodies at the finish line, considering the measly entry fee, but the spread would put any other races I've done to shame.....energy bars, drinks, fresh sandwiches, fruit, and even got a goody bag with some bits in it too! They must have great sponsors! All in all, it was a great race, well organised but a pity about the distance!

And I'm just glad to be racing again!:D

Great stuff, you were far faster than you expected so don't worry about the distance!

lmguillou

rob w wrote: »

Thursday 8th

Race Day: Citarun 10km, Lille

All went well since I've gotten back running after a bit of worry about a reoccurence of an injury, but it didn't amount to anything thankfully, so I decided I felt alright to give this a go! Had signed up for this race a couple of weeks back, sure I couldnt say no to a €4.50 entry fee! It is my first race since DCM 2013, and being honest it's on very minimal training but I was sure I'd be up to it! I was aiming to keep to 5min kms and come in at a nice round 50mins!

Pre Race:

Up bright and early for a decent breakfast, plenty of stretching and made my way into the race. After some badly spoken French I managed to get registered and collect my bib. Got there just in time to see the 6km race start off which was kicking off 30mins before the 10km. So I used that half an hour to do some more warm-ups and stretching. No panic about getting into the starting pen early to avoid congestion or anything, as it was a very small field, (just over 100 I think!), definitely the smallest race I've ever taken part in anyway! Perfect weather for running too, nice and cool with a light breeze.

Kms 1 - 5

Trois....Deux....Un.....Allez!

And we were off, I didn't really know what to expect of the course as I'd only ran a small part of it previously and it was only the last few kms I did as far as I knew! Anyway, just followed on with the group for the first km or so, but by then everyone was pretty well dispersed, which is good that you don't have to worry about congestion....but you kinda forget your in a race sometimes. It started to drizzle after about 3km, which was perfect to keep cool. These 5kms were very flat overall, although there was the odd climb, but they were all short and sweet! The route was very varied from tarmac to fine gravel to forest trails, a bit strange as I am very used to road running but it was all fine. Went throught the first 5kms in 23:58, so a little ahead of schedule but felt good and had settled into the pace nicely.

Kms 6 -10

The last 5 were much the same as the first, varied terrain (even about 100m over cobbled paving, which I'm sure took a few seconds off:pac:),overall flat though. Was feeling a bit rough towards the end though as I could have done with some water....but there was no stations, were spoiled at home!:mad: Kept wondering when I was gonna come across one but never did! Anyway, maintained the same pace as the first half and then picked it up for the last two. Was a bit dissapointed to come around the last corner and see the finish line 100m away with only 9.6km on my Garmin. I don't know if it was a badly measured course or if the tree cover (and there was quite a bit) messed up the GPS! i thought maybe I would just keep going for another 300m or so, but there was nowhere to go but the finishing chute, and I would of looked a right twat to turn around and try to make up the distance!:pac:



Result:

So, I came in at 46:05 for 9.7km. But, I reckon if I maintained the pace of my last split for the final 300m it would have given me a 10km time of 46:25....which would actually be a 10km PB of 2 seconds!:cool:.......but I cant claim that If I didnt run 10km, so I'm just glad to know I am in good shape for a PB next time around! My splits for today were;

Split |[Avg Pace (per km)|Avg HR


1 | 4:48 | 148 (77%)
2 | 4:50 | 158 (82%)
3 | 4:54 | 160 (83%)
4 | 4:46 | 155 (81%)
5 | 4:41 | 154 (80%)
6 | 4:49 | 158 (82%)
7 | 4:42 | 158 (82%)
8 | 4:49 | 156 (81%)
9 | 4:41 | 156 (81%)
9.7 | 4:25 | 166 (81%)

Summary| 4:46| 156 (81%)




I wasn't expecting any goodies at the finish line, considering the measly entry fee, but the spread would put any other races I've done to shame.....energy bars, drinks, fresh sandwiches, fruit, and even got a goody bag with some bits in it too! They must have great sponsors! All in all, it was a great race, well organised but a pity about the distance!

And I'm just glad to be racing again!:D

félicitations, très bon temps!

rob w

Thanks guys!

Had a v. busy weekend and have not had a chance to get out since the race. Hopefully will try to get out for a short jaunt later this evening or tomorrow morning if I can!:(