This is it

DOCO12

"Hard work beats talent when talent doesn't work hard" (Mo Farah)

So here I am New Years Day 2014, feeling the bulge of the overindulgence over the last few weeks. One of my New Years resolutions was to start a training log to keep me honest for the year ahead, to track progress and of course to benefit from the invaluable advice of my fellow boardies. I've been lurking around here long enough so it's time I told my story (hence the title).
I'm female 31, started running a few years ago like most people to shed a few pounds and what can I say but I'm hooked since. I wasn't born a natural runner but am willing to put in the hard graft, and have found that adding some extra miles and key sessions over the last few months has really paid off. Since DCM I've been clocking around the 35-40mile mark over the last few weeks. The plan for 2014 is to gradually increase the mileage to the mid to high 40s. Need to start paying more attention to my diet and commit to doing some core/strength work three times a week.
My current pbs and my targets for 2014 are:
5K: currently 20.12, aim: 19.30
8K: currently 34.06, aim 32.50
10K: currently 41.33, aim sub 40*
10mile: currently 74.20, aim sub 70*
Half Marathon: currently 96, aim sub 93mins
Marathon: currently 3.32, aim sub 3.30

Some are soft enough targets and I'm literally only making up as I type whereas the 10K for instance is prob something I'm a long time off achieving but hey it's good to dream and the year is long
I've taken the last two days off and feeling very sluggish as a result so am looking forward to lacing up the runners in the morning. Here's to a healthy and enjoyable year on the road

career_move

Good luck with the log and the running Any races planned?

DOCO12

career_move wrote: »

Good luck with the log and the running Any races planned?

Cheers CM. Looking at knocking some time off my 8K time in Tuam on 19th of Jan. Nothing in mind for Feb but the 10mile in Craughwell at the end of March is def up there as one of my key races for the year. It will prob be an Autumn marathon again for me, have some friends doing Manchester in April but I'm not sure I'll be able to get the desired mileage in during these months.
What's next for you?

career_move

DOCO12 wrote: »

Cheers CM. Looking at knocking some time off my 8K time in Tuam on 19th of Jan. Nothing in mind for Feb but the 10mile in Craughwell at the end of March is def up there as one of my key races for the year. It will prob be an Autumn marathon again for me, have some friends doing Manchester in April but I'm not sure I'll be able to get the desired mileage in during these months.
What's next for you?

Cool I'm doing the 5m in Raheny at the end of Jan. I don't have much planned for Feb either - don't think there's too much going on is there?

overpronator

Best of luck with the log D, will be following with great interest!

Runchick

Great to see you logging DOCO, best of luck, will be following with interest

menoscemo

Good to see this log getting started!!
I think you hit a few of these targets in 2013?? http://www.boards.ie/vbulletin/showthread.php?t=2056894287 Why not fill them in??
There'll be a new thread for 2014 so it should give you a few goals for the year

barryoneill50

DOCO12 wrote: »

"Hard work beats talent when talent doesn't work hard" (Mo Farah)

So here I am New Years Day 2014, feeling the bulge of the overindulgence over the last few weeks. One of my New Years resolutions was to start a training log to keep me honest for the year ahead, to track progress and of course to benefit from the invaluable advice of my fellow boardies. I've been lurking around here long enough so it's time I told my story (hence the title).
I'm female 31, started running a few years ago like most people to shed a few pounds and what can I say but I'm hooked since. I wasn't born a natural runner but am willing to put in the hard graft, and have found that adding some extra miles and key sessions over the last few months has really paid off. Since DCM I've been clocking around the 35-40mile mark over the last few weeks. The plan for 2014 is to gradually increase the mileage to the mid to high 40s. Need to start paying more attention to my diet and commit to doing some core/strength work three times a week.
My current pbs and my targets for 2014 are:
5K: currently 20.12, aim: 19.30
8K: currently 34.06, aim 32.50
10K: currently 41.33, aim sub 40*
10mile: currently 74.20, aim sub 70*
Half Marathon: currently 96, aim sub 93mins
Marathon: currently 3.32, aim sub 3.30

Some are soft enough targets and I'm literally only making up as I type whereas the 10K for instance is prob something I'm a long time off achieving but hey it's good to dream and the year is long
I've taken the last two days off and feeling very sluggish as a result so am looking forward to lacing up the runners in the morning. Here's to a healthy and enjoyable year on the road

Good luck with your goals. I'll keep an eye out over the year as your ambitions are almost identical to mine!!(see forever run thread)

DOCO12

Runchick wrote: »

Great to see you logging DOCO, best of luck, will be following with interest

Cheers Runchick, it was about time I started logging properly. Looking forward to following your London journey too

DOCO12

menoscemo wrote: »

Good to see this log getting started!!
I think you hit a few of these targets in 2013?? http://www.boards.ie/vbulletin/showthread.php?t=2056894287 Why not fill them in??
There'll be a new thread for 2014 so it should give you a few goals for the year

Thanks Meno, I finally filled it in. Good to have the targets is right.

DOCO12

barryoneill50 wrote: »

Good luck with your goals. I'll keep an eye out over the year as your ambitions are almost identical to mine!!(see forever run thread)

Thanks Barry, just had a look at your log there, your absolutely flying it for someone whos not long running. I've no doubt you will hit your targets. Good luck with it. Will follow with interest

DOCO12

Thursday 2nd Jan
AM After the two days of rest I was dying to get out on the road. As I hadn't done anything fast in over two weeks I decided to do a session of 6 * 3mins with 75sec recovery.
2 miles warmup @ 8.41 and 8.35
sets were: 6.13/ 6.20/ 6.20/ 6.18/ 6.38*/ 6.18
2.55mile cooldown at 8.55, total 8miles.
Was good to do something fast again but as you can see the fifth rep was a bit of a disaster, I had to turn during this rep and it interrupted my rhythm.

PM Recovery run 4 miles @ 9.07/mile, hadn't much on Thursday so was good to get the extra few miles in.

Friday 3rd Jan
Didn't feel great when I woke this morning but decided to ignore it and go for a few miles anyhow.
4 miles easy @ 8.57. Once I came back in the door I knew I had made a mistake going as my chest had tightened up and I felt awful. I couldn't warm myself for hours and I'm still not out of it today so I'm being sensible and resting up for the day. Am annoyed I can't get out as it means it will be my lowest mileage week in months but I shouldn't complain as I've been pretty fortunate health and injury wise lately. So its a day looking up races for me

DOCO12

This is turning into one boring log! Unfortunately I've had nothing to log over the last week as I've been flattened with a chest infection. Off work and doctor has me on antibiotics and steroids for the week. Temptation set in today to head out for a run since the sun was shining but for once sense prevailed and I took to the couch instead. Beginning to get cabin fever but don't want to make it worse. So instead of running I'm full time reading about running

DOCO12

One thing I'm trying to get into the habit of is monitoring my heart rate. I went through a spell last summer of checking it a few mornings and then got lazy about it. As it's a major indicator of overdoing things/ sickness Im going to keep record from now on. ( As regards what's my max heart rate etc Im no sure?!)
Anyways checked it this morning and it was 48 so that's pretty low for me so yipee I could go for a run. Then I heard the torrential rain and said nah I'll leave it until after work. Did 5.10 miles @8.29 /mile, hr average 151. Splits were 8.21(132bpm) , 9.01 (146bpm) , 8.24 ( 154bpm) , 8.39 (160bpm) , 8.05 ( 162bpm). As you can see my heart rate and pace was all over the place. Legs felt more akward / not getting into rhythm more than anything. Energy levels were very low, feel pretty tired now , more like I did 10miles as opposed to 5 easy. I don't know is it just dusting off the cobwebs of being off the road so long or it's that I'm still run down from being sick.

DOCO12

Tues 14/1: 3 miles @ 9.12/mile (147bpm)
Felt terrible for the day after this so decided that my body needed another few days to fully recover from being sick. Took Wed and Thurs off. Not running due to illness is so much different than being out injured coz at least your not physically able to go and the couch is more appealing. Whereas when I'm out due to injury I'm not a very nice person to be around and am quite grumpy. The few days extra rest did me wonders and I was full of motivation to throw on the runners.

Fri: 7miles @8.12/mile ( 156bpm) Again legs felt very heavy but I enjoyed being out in the fresh air so much, tested the legs in the last mile and did a 7.09/mile.

Sat: 14miles @ 8.52/mile (148bpm)
Perfect running weather yesterday morning. I know 14 wasn't the best idea after being out for basically two weeks but I really wanted to get a long run in. Main purpose of this one was to keep the effort easy and the heartrate under 150, a few glimpses at the watch and I had to pull back the effort. Tiredness crept in over the last few miles and alls I could think about was what I'd eat when I'd get home: ) It felt so good to get a long run in and dare I say it I kinda miss my Sat morning long runs.

Sun: 4 miles recovery @8.58/mile (150bpm)
Boy was I sore when I woke this morning, it felt like I'd been racing yesterday. Plan was to do 6miles but everything was aching so I opted for 4 instead. Did a 15min core workout when I got home and did some foam rolling. I really need to become more disciplined with doing core and strengthening work cos at the moment it's non existent. This is going to change!
I had planned ages ago to race today but knew my body was in no way fit to. You wouldn't mind it couldn't have been more ideal conditions weather wise for racing but sure there will be plenty of more races. Looking forward to a productive training week this week.

DOCO12

5 miles @ 7.49/mile (168bpm), splits were: 8.16 / 7.45/ 7.29 / 7.58/ 7.33.
Did this before work this morning. Absolutely love the feeling of running first thing in the morning it really does set you up for the day and breakfast tastes oh so good after it The body felt good so I said I'd up the pace a bit. The doms have eased a bit thankfully, I was crippled last night. I must do some foam rolling later to iron some knots out.

DOCO12

Tues Am: 4 miles @8.24/mile (158bpm)
This was just a few easy miles before work to get some mileage in.

Tues Pm: Club session 8 miles in total including warmup and cool down with 6*800.
I was excited and anxious about going into the track, as I hadn't been there since before Xmas I knew I was in for some serious pain but was looking forward to testing myself all the same. Was debating whether to line up with my usual group, after a few reps I knew I was out of my depth and went with a slower group for the last two reps. My splits were all over the place and I really struggled with the pace, looks like my missed weeks really did take allot out of me.
My splits were : 3.05 / 3.02 / 3.03 / 3.09 / 3.12 / 3.10. As you can see disaster pace wise, went too fast for first three, lost the group in the fourth and when I went with the slower group I was left in the lead and had nobody to push me. Nonetheless Im delighted to have a session under my belt. Hopefully it won't take me too long to get back to where I was. Today is a rest day and foam rolling is on the to do list!

DOCO12

Thurs: 10 miles @ 8.10/mile (163bpm)
Nothing much to report here, this was done on empty before work and quicker than I'd planned but since it was pitch dark I often tend to move quicker for fear of someone in the bushes Love doing these first thing but find I'm knackered later on , don't know if it's from the not eating before hand or the early start, it's probably both.

Fri: 7 miles with 2*warmup, 20mins tempo = 2.92 miles(6.51/mile average) , 2 * cool down.
Wanted to see if I could manage a few miles fast myself. Legs felt good but breathing was struggled, I set up the watch wrong so I didn't get to see the breakdown of my miles. Reckon my last mile def was the slowest though, it includes a hill and it always kills me. My biggest weakness is def hills and do I do hill work? Nope! This is another one for the to do list.
Overall I enjoyed this run, it's nice to break a run into different paces. Did some foam rolling and a few core exercises after. Now it's tea and treats time Love Fridays!

blockic

Nice work going on here doco. What club you in? What races are on the horizon?

DOCO12

blockic wrote: »

Nice work going on here doco. What club you in? What races are on the horizon?

Thanks blockic. I'm with GCH in Galway, best thing I ever did was join a club, I'd never push myself to do the interval stuff rightly on my own and there's a great social side to it.
I'm looking at Kinvara for the HM on Mar 1st and Craughwell 10 on the 23rd of March. So trying to get some decent mileage in over the next few weeks. Have you anything lined up before your big move? Or just working on your recovery?

DOCO12

Sat: 13.5miles @ 8.35/mile ( 149bpm) 'There's no such thing as bad weather just soft people'

I thought at one stage during this that Id make the newspaper headlines today 'runner blown into flooded field' . I've never experienced running in gusts like I did yesterday before, was probably very irresponsible of me to be out in it but I really wanted to tick this off. The run started pretty calm, few dodgy spots but I kept going. At about the 4 mile mark after going up a hill which is a very exposed stretch I encountered wind that was cutting through me, forcing me to practically run in peoples gardens, that along with the hailstones I longed for home. Was worse after that where the fields were badly flooded and again I was being pushed to one side. I decided to brave it out and keep going. The majority of the remainder was a mixture of total calm until the gusts came again, instead of going down hills I was nearly being pushed back up them, but on the other side it was blowning me down the road and I'd say I hit some serious speeds
This was the same route I did last week for my 14 miles (last week I added in half a mile to round it off). Heart rate was roughly the same but my pace allot quicker so just goes to show that the body was more tired from the break last week than it was from the mileage this week.

We are on orange alert here today, I had planned to get out for a few miles recovery this morning but will wait and see if the wind calms down. So on that note ignore the quote above

blockic

DOCO12 wrote: »

Thanks blockic. I'm with GCH in Galway, best thing I ever did was join a club, I'd never push myself to do the interval stuff rightly on my own and there's a great social side to it.
I'm looking at Kinvara for the HM on Mar 1st and Craughwell 10 on the 23rd of March. So trying to get some decent mileage in over the next few weeks. Have you anything lined up before your big move? Or just working on your recovery?

Nice one, always good to have a target and GCH sounds like a great club from what I have seen. I'm expecting great gains here this year!

Working on recovery is right for the next few months, as injury is back. A fresh start!

DOCO12

blockic wrote: »

Nice one, always good to have a target and GCH sounds like a great club from what I have seen. I'm expecting great gains here this year!

Working on recovery is right for the next few months, as injury is back. A fresh start!

Ah Blocky just read that on your log that awful so sorry to hear that. All the best with the recovery, injuries suck! Fair play to you though your not whingeing about it, I'd be a right grump.

Thanks ya it's good to have races coming up keep ya focused . Craughwell is the main one though.

DOCO12

Sun: recovery run, 3 miles @ 8.45/mile ( 150bpm)
Nice easy 3 miles to bring the weeks mileage to 50.5.

Mon: 6miles easy @ 8.56/mile ( 142bpm)

Tues am: 5 miles easy @ 9.16/mile ( 149bpm)
Breathing felt a bit tough during this one but legs good.

Tues pm: session
10 mins tempo @6.28, total 1.55miles, splits 6.34, 6.17
Really enjoyed this one. Decided to run the first 5mins conservative and push on then, felt very strong on my finish and even caught a few people.
Rest for 3 mins, then 10 *200, with 30 sec standing rest.
Splits : 42/39/40/40/41/40/40/40/40/39
I'm not very strong at these shorter reps but their over before you know it, recovery is so short I found I struggled to get a deep breathe in. Was happy that they were pretty consistent. Overall between warm up and cool down got 7.35miles in.

Wed : recovery run, 5 miles @ 9.30/mile, (146bpm)
Legs felt vey tired heading off in this run, my hammers and calfs in particular are quite tight from the 200s. Will have to get some foam rolling in later.

DOCO12

11 miles @8.56/mile (140bpm)
I've a busy weekend ahead so I opted to get my long run out of the way today. After looking at the weather forecast there I'm glad I did cos it's looking like another windy one on sat ggrrrr.
Not much to report here. Kept the effort easy but my hammers are still so tight after Tues nights session, so even if I did want to quicken up I don't think the legs would have been able to. Will get on the foam roller later again, hopefully it will help loosen them a bit.

DOCO12

3 miles recovery run in the wind, torrential rain and darkness this morning. The watch was dead. This was far from enjoyable, there was no avoiding the floods in the road and it was so hard to see where I was going cos the rain was so heavy. I do love getting the run over with first thing though.

DOCO12

Sat : Rest

Sun: 6.2 miles easy. I'd forgotten to charge my watch since so just went by feel. Thankfully the tightness in my hammers has gone. In the end I could have ran further than this today but was feeling a bit tired the last few days so I opted to stick to the six. Gives me a total of 43.5 for the week. I didn't get any core work in all week, next week I promise !

DOCO12

Mon: 6 miles @8.21/mile ( 148bpm)

Was in no form this evening for running and was tempted to take the day off but the guilt hit and I was delighted I decided to go once I got out on the road cos it's a fab eve for it. Only think is the roads are pretty flooded, I can avoid in most spots but there's one part that I've no choice but to run through it, soaked feet can't be good for you. Felt good on this and increased pace throughout, splits: 9.17/8.18/8.21/8.16/8.02/7.55

barryoneill50

You are going well! Have you any races planned?

career_move

DOCO12 wrote: »

Only think is the roads are pretty flooded, I can avoid in most spots but there's one part that I've no choice but to run through it, soaked feet can't be good for you.

I have that problem too. If you bounce through it on your toes it keeps your feet dry and also makes passing motorists laugh




........... think Bambi with trainers on

DOCO12

career_move wrote: »

I have that problem too. If you bounce through it on your toes it keeps your feet dry and also makes passing motorists laugh




........... think Bambi with trainers on

Ha ha cool pic, I do adopt that approach too cm , luckily there doesn't be too many motorists on one of the roads I do most of runs on.