A plan to better times ahead

donnacha

My turn to start logging ...

DCM 2014 has been discussed over the bank holiday weekend here and with Mrs D agreeing to sign up to do it as her first marathon I said I'll give it a bash again :eek:

Might also look at doing a couple of the race series - though its the Athlone 1/2 that I'll race so I'd probably do Dublin 1/2 as MP miles.

After running Wexford last weekend I said I'd run this week for fun - 5 days of running in total, 8.5 miles at MP(:D) on Saturday and a 15 mile LSR with Mrs D yesterday - really, really enjoyed both sessions.

Unfortunately the little niggle with the left achilles is there again - it raised its head on a particularly steep hill (Strathmore Rd for those that have run the Dalkey coast). Had another 4 miles to home from there but thankfully it didn't act up further. Not sure right now that the niggle justifies a trip to the physio.

Gonna get my act together over the coming days with plans from here to October to incorporate DLR Bay 10km and Athlone 1/2 as the main events before the big event.

SamforMayo

Delighted to see this log, look forward to following it. I think you should get a recommendation for a good physio and get your niggle checked out. You have a lot planned so why risk injury.

donnacha

A wee bit of info on myself ... I've never been a particularly sporty type unless you count bar sports such as pool, pinball or darts. Started threadmill running in summer 2011 in an effort to shed weight. The urbantrails series in 2012 was my first taste of running outdoors and in Feb 2013 I finally packed in the gym and started running outdoors on a regular basis. I clocked a total of 727 miles in 2013 and ran the following races/times:

04/13 - 10k - 49:25 - Samsung Night Run
07/13 - 5 mile - 38:48 - Clontarf
08/13 - Half Marathon - 1:44:40 - Rock n Roll
10/13 - Marathon - 3:59:10 - Dublin

Missed 4 weeks of training for DCM last Sept due to a poor core routine. I'm still probably quite weak in terms of keeping the core stuff up and constantly have to remind myself - particularly now as lately I've started to have a niggle in my left achilles.

2014 so far is going well. I've managed to pack in my 20 a day habit (though I am vaping), and have been running 5 to 6 days a week.

03/14 - 5k - 20:55 - Marlay Park Run
04/14 - Half Marathon - 1:37:41 - Wexford

Goals for the rest of 2014 are:
5k 20:29
10k 42:59 (I've done 44.24 in training - though that was 6.1miles on the button )
HM 1:34:59
Marathon 3:29:59

donnacha

7th May - 5m Easy @ 8:34
8th May - 6.14m Easy @ 8:20
9th May - 7.14m including 5 @ 8:00 (MP)
10th May - 7.31m including 6 @MP

On all 4 runs I had an awareness of my left Achilles. Seems to come at a point when I try to push on but its fairly infrequent. Saturday night was the first night post a run where I was sort of hobbling post run. Have physio booked for this Weds so will take a break from the running for now.

Today is 24 weeks to DCM, and 12 weeks to DLR Bay 10k. The plan I'd been working on last week was to follow two separate 12 wk programs which would have commenced tomorrow (plan Below) - I'll knock this strategy on the head for now until I get over this niggle and make a plan once I've made a full recovery. Of biggest concern right now is that I don't lose any of the fitness I've built up since Jan.

MTD|49.21
YTD|552.79

Draft Plan
WK|MON| TUE| WED| THU| FRI| SAT| SUN

24| REST|4 E| 10 x 400 5-K pace|4 E |REST|5 E |16 LSR

23| REST|4 E| 35 min tempo |4 E |REST|5 E |18 LSR

22| REST |4 E| 6 x 800 5-K pace |4 E |REST|2 E + 2 @ 10k |16 LSR

21| REST|4.5 E |40 min tempo |4 E |REST|6 E |14 LSR

20 |REST|4.5 E|5 x 1k 5-K pace|4 E |REST|3 E + 2.5 @ 10k |12 LSR

19 |REST|4.5 E|40 min tempo|4 E|REST|6 E |14 LSR

18 |REST|4.5 E|4 x 1.2k 5-K pace|4 E |REST|4 E + 3 @ 10k|16 LSR

17 |REST|5 E|45 min tempo|4 E|REST|6 E|18 LSR

16 |REST|5 E|6 x 800 5-K pace|4 E|REST|3 E + 3.5 @ 10k|16 LSR

15 |REST|5 E|45 min tempo|4 E|REST|6 E|14 LSR

14 |REST|5 E|10 x 400 5-K pace|4 E |REST|4 E + 4 @ 10k|10 LSR

13 |REST|3 E |35 min tempo |3 E |REST|REST|2 E

SamforMayo

donnacha wrote: »

7th May - 5m Easy @ 8:34
8th May - 6.14m Easy @ 8:20
9th May - 7.14m including 5 @ 8:00 (MP)
10th May - 7.31m including 6 @MP

On all 4 runs I had an awareness of my left Achilles. Seems to come at a point when I try to push on but its fairly infrequent. Saturday night was the first night post a run where I was sort of hobbling post run. Have physio booked for this Weds so will take a break from the running for now.

Today is 24 weeks to DCM, and 12 weeks to DLR Bay 10k. The plan I'd been working on last week was to follow two separate 12 wk programs which would have commenced tomorrow (plan Below) - I'll knock this strategy on the head for now until I get over this niggle and make a plan once I've made a full recovery. Of biggest concern right now is that I don't lose any of the fitness I've built up since Jan.

MTD|49.21
YTD|552.79
Draft Plan
WK|MON| TUE| WED| THU| FRI| SAT| SUN

24| REST|4 E| 10 x 400 5-K pace|4 E |REST|5 E |16 LSR

23| REST|4 E| 35 min tempo |4 E |REST|5 E |18 LSR

22| REST |4 E| 6 x 800 5-K pace |4 E |REST|2 E + 2 @ 10k |16 LSR

21| REST|4.5 E |40 min tempo |4 E |REST|6 E |14 LSR

20 |REST|4.5 E|5 x 1k 5-K pace|4 E |REST|3 E + 2.5 @ 10k |12 LSR

19 |REST|4.5 E|40 min tempo|4 E|REST|6 E |14 LSR

18 |REST|4.5 E|4 x 1.2k 5-K pace|4 E |REST|4 E + 3 @ 10k|16 LSR

17 |REST|5 E|45 min tempo|4 E|REST|6 E|18 LSR

16 |REST|5 E|6 x 800 5-K pace|4 E|REST|3 E + 3.5 @ 10k|16 LSR

15 |REST|5 E|45 min tempo|4 E|REST|6 E|14 LSR

14 |REST|5 E|10 x 400 5-K pace|4 E |REST|4 E + 4 @ 10k|10 LSR

13 |REST|3 E |35 min tempo |3 E |REST|REST|2 E

I might steal your plan or some of it for after the HM:D

donnacha

Had 2nd session with physio this evening - thank god thats over. Left foot and calf got some serious work done along with two very painful dry needling sessions and massages over the visits.

The good news is that she hopes I'll be able to go out for a 20 min LSR on Sat week. A few new stretch and strengthening exercises have been picked up and need to be worked on in the short term.

donnacha

Okay, fingers crossed I may be back to finally start this log proper

Got out last Sat am for 3.3m @ 9:20 pace. Was a bit of a nervous slow run and was a bit paranoid about the achilles. Of course I then went out late PM also for another 3.1m @ 9:20 but got serious cramps in my right thigh. So home to lots of foam rolling and more strengthening work. Sun am went out for a run which got broken in two parts: 2.2m @ 8:30. That was my old easy pace but really struggled with thigh again - then on way back did 2.4m @ 9:00. Had a big hill as part of this and felt achilles niggle and the side of my right thigh just wouldn't stretch out

Loads of foam rolling Sunday when I got home and a bit of googling and I soon discovered it was likely to be my ITB that was causing the discomfort and literally holding me back on the runs :eek: something I've never had an issue with before. Monday was more rolling, and then on Tues whilst at work told myself I'll just make a stab at a short run shy of HM Pace. If it didn't go well I'd resigned myself to another trip to the physio and further weeks off...

Tues: 2.5m @ 7:40
Weds: 3.5m @ 8:30 :pac:
Thurs: 5.2m @ 8:50

No further recurrence of achilles, and the ITB seems sorted from the rolling. I guess not running for nearly 3 weeks had maybe tightened up the ITB - or perhaps it has something to do with all the focus on my calf muscles and eccentric heel drops I just neglected the upper leg.

Plan for now is to take tomorrow off and try some HM pace miles on Sat followed by a short LSR on Sun. Depending on how all that goes I'll review and revise the 10km plan.

MTD|15.77
YTD|574.95

donnacha

Sat 7th MP - 6.2m @ 7:56
Sun 8th LSR - 12.1m @ 9:09

MTD|34.07
YTD|593.25

So thats the first full week back. No recurrence so delighted and hoping that I can move on from here and focus on my revised program. I guess the only thing bugging me is whether my revised plan is a bit optimistic but I'll give it my best.

DLR Bay 8 Wk Plan
WK|MON| TUE| WED| THU| FRI| SAT| SUN


20 |REST|4.0 E|10 x 400 5-K pace|4 E |REST|3 E + 2.5 @ 10k |14 LSR

19 |REST|4.5 E|35 min tempo|4 E|REST|6 E |16 LSR

18 |REST|4.5 E|6 x 800 5-K pace|4 E |REST|4 E + 3 @ 10k|13 LSR

17 |REST|4.5 E|40 min tempo|4 E|REST|6 E|14 LSR

16 |REST|5 E|5 x 1k 5-K pace|4 E|REST|3 E + 3.5 @ 10k|16 LSR

15 |REST|5 E|45 min tempo|4 E|REST|6 E|18 LSR

14 |REST|5 E|10 x 400 5-K pace|4 E |REST|4 E + 4 @ 10k|14 LSR

13 |REST|3 E|35 min tempo |3 E |REST|REST|2 E

donnacha

Tues - 4.3m Easy @ 8:24


Weds - Session 1 of 8 - 400m Splits / 60s recovery

Warm-up: 1.5m @ 8:50

Split |Time |Avg Pace

1 |1:34.4 |6:21|

2 |1:33.3 |6:15|

3 |1:34.3 |6:13|

4 |1:33.1 |6:13|

5 |1:34.2 |6:16|

6 |1:34.4 |6:17|

7 |1:34.1 |6:18|

8 |1:33.9 |6:20|



Warm down of 1.2m @ 8:50

I only managed 8 of the planned 10 splits. Back of mind throughout was that I may have picked up my last injury doing this session. It was also damn warm and humid out on the cinder track and mentally from the off I never expected to do all 10. Overall I'm happy enough to have this out of the way and that I was able to hold a steady enough pace throughout.

MTD|43.81
YTD|603.00

donnacha

Sat - plan called for my first stretch of 10k pace miles. Was aiming for 6:55 average - ended up doing these slightly faster than planned but session felt good. Really needed the 1 min recovery :pac:

1.5m WU @ 8:20
2.5m @ 6:50
1 min recovery
1.6m WD @ 8:20


Sun - LSR - 14.3miles

What a beautiful day for a run - though I could have done with a bit more sun cream. Ran this on empty but did take two gels as I'm trying some new ones out. Also at 7.5 miles stopped in 3FE for an Espresso Set Not sure if it counts as an LSR now as I was there for a good 6 minutes not running

Ran 11 miles @ 9:10 pace then picked up the pace to MP for the final stretch home 3.3 miles @ 7:50


MTD|67.88
YTD|627.06

SamforMayo

Should a man returning from injury be running his Lsr the day after a tough enough session??????

donnacha

SamforMayo wrote: »

Should a man returning from injury be running his Lsr the day after a tough enough session??????

I think the real session in my plan is the Weds one - though I accept I need to watch how much I push myself with these target pace runs at the weekend. Definitely a mistake to be running them too fast in the heat.

SamforMayo

Nice work all the same! Not easy getting long runs in with this heat.

donnacha

Wk 2 /8

Mon: 4.5miles slow @ 9:20 pace - Normally a rest day for me but busy weekend ahead so did some slow miles

Tues: 35min tempo - Was warm enough but I still enjoyed this session. Didn't pick the best route for the run as it involved lots of traffic lights and pavement manoeuvres

Split |Time |Distance|Avg Pace
1| 4:32.8| 0.50| 9:06|
2| 4:10.0| 0.50| 8:20|
3| 3:56.4| 0.50| 7:53|
4| 3:47.6| 0.50| 7:35|
5| 3:33.7| 0.50| 7:07|
6| 3:24.0| 0.50| 6:48|
7| 3:38.8| 0.50| 7:18|
8| 4:08.6| 0.50| 8:17|
9| 3:49.1| 0.43| 8:53|
Summary| 35:01.0| 4.43| 7:54|


Weds: 4 miles @ 8:10 pace

Fri: 6.2 miles @ 8:30 pace

Sat: 16 miles LSR @ 9:15 pace - Was very tired throughout the run - I'd say from 8 miles all I wanted to do was for it to end.


MTD|103.01
YTD|662.20

donnacha

Wk 3 /8

Was away on holidays in the Algarve. Tough enough finding suitable terrain to run on. All the local roads were undulating and average temps when I was out running was 24/25 degrees. Definitely leaves you with a respect for those that have to train in these conditions on a regular basis.

Mon: 3.5 miles slow @ 10:00 av pace - First run over there - just getting my bearings. Took in some nasty hills.

Tues: Was supposed to be 8 x 800m with 60 secs recovery. Ended up only doing 6 as the best stretch of road I could find still had a hill in it and I was supposed to be on holidays :pac: Bit all over the place with times. Total of 5.4miles.

Split |Time |Distance|Avg Pace
1| 3:31.8| 0.50| 7:04|
2| 3:36.5| 0.50| 7:13|
3| 3:39.8| 0.50| 7:20|
4| 3:26.1| 0.50| 6:52|
5| 3:37.5| 0.50| 7:15|
6| 3:44.3| 0.50| 7:29|


Weds: 4.3 miles @ 8:30 pace

Fri: 6 miles including 3 miles @ 10k pace. Decided that doing 3 miles at sub 7 mins was going to be crazy - average pace for the fast miles was 7:10 which I was happy with.

Sat: 12 miles LSR @ 9:45 pace - Out early in the morning for this. Really enjoyed this - was nice to be running even slower than normal on an LSR. Plan called for 13 miles but was back at hotel at 12 miles and decide to call it a day and hit the pool.

MTD|134.19
YTD|693.38

donnacha

Wk 4 /8 - Still in the sunny Algarve

Mon: 4.5 miles easy @ 9:10 pace. Ran this at pretty much the worst time - 4pm in the blazing sun. Really felt it so kept the pace as easy as I could (more like an Irish LSR).

Tues: Plan called for a tempo session but best I could do was a pace sessio due to the sun and roads .. more excuses :pac: Ended up doing 4miles at 8:03 av pace.

Weds: 4.3 miles @ 8:40 pace

Thurs: Was supposed to be a rest day but I was going to be travelling home on Friday so did an easy 5k run @ 9:00 pace.

Sat: Back home and though it was still warm in Dublin on Saturday morning it was a hell of a lot cooler than what I'd experienced over the past couple of weeks. Ended up again ignoring the plan and instead did a tempo session for 15 minutes and then decided to do a couple of fast 400m (both ended up being ran at 5:50 pace). Total for the day was only 3.15miles.

Sun: Went out on the beer Sat night and ended up drinking a ridiculous amount and was in no shape for my LSR. Did 2.55 miles before I gave up.

MTD|21.6
YTD|714.97

donnacha

Catch-up time for the log ...

Wk 5/8

Tues: 5.25m easy @ 8:28

Weds: Session - 5 x 1km w60s recovery was planned. Disaster, was not happy at all. Was feeling like the running on the holidays had messed totally with my plan. It was warm but I only managed 2 x 1kms, on the third one I gave up at 400m (ended up doing 5 of them). Total for day was 5.92m.

Split |Time |Distance|Avg Pace
1| 3:59.9| 1km| 6:26|
2| 4:01.7| 1km| 6:29|
3| 1:33.6| 400m|6:20|
4| 1:34.1| 400m|6:20|
5| 1:35.2| 400m|6:22|
6| 1:30.7| 400m|6:08|
7| 1:31.8| 400m|6:10|


Thurs: 4.12m easy @ 8:13

Sat: The plan was for 6 miles including 3.5 @ 10km pace. Not the best of runs at all - still feeling a lot of excess weight from the holidays and no spring in my step at all. 1 mile warm-up and then jumped right into 10km (6:50) pace - this possibly was a mistake as after 1.25m I needed to take a 60s recovery. Did a further 1.5m @10km pace, another 60s recovery and then the final .75m @ 7:00 pace. Total of 6.74m for the day.

Sun: Okay so for the second week in a row I ended up out on the beer and could not face up to my LSR - did less than half a mile and call it a day.

Mon: Got out for the missed LSR - 16m @ 9:21

donnacha

Wk 6/8

Tues: Ran a 2.5m @ 9:53 (recovery run)

Weds: Session 40min tempo

Split |Time |Distance|Avg Pace
1| 4:38.2| 0.50| 9:16|
2| 4:16.1| 0.50| 8:32|
3| 4:09.7| 0.50| 8:19|
4| 3:59.5| 0.50| 7:59|
5| 3:46.8| 0.50| 7:33|
6| 3:32.3| 0.50| 7:05|
7| 3:24.0| 0.50| 6:48|
8| 3:25.3| 0.50| 6:51|
9| 1:36.6| 0.22| 7:25|
10| 0:50.9| 0.06| 15:04|
11| 3:55.0| 0.50| 7:50|
12| 3:55:0| 0.43| 8:29|

Summary| 41:11.1| 5.20| 7:55|


Okay so yet again another session I didn't conquer ... so disappointed in myself that I had to stop to recover for 50 secs. Not sure if I've created some sort of habit or if I'm trying too hard to achieve a pace I'm not yet ready for.

Thurs: 6.15m easy @ 8:28

Sat: 6.2m easy @ 8:15 average (3 miles in middle at 8:00/MP)

Sun: 5.05m easy @ 8:25

As I'd only done last weeks LSR on Monday and I knew I had time for an LSR this Mon I decided to run these easy miles on the Sunday

Mon 21st July: 18.05m LSR @ 9:16

Feel great to have got back focused on the runs in the past 8 days, and its nice to have just completed the first of my 18m LSRs planned for DCM.

Still gonna need to sit back and rethink my target for the upcoming 10km. Really don't want to blow up running it - and not sure how much I need to taper when the main event is DCM. Also moving house this week so gonna be tough to fit in the runs but right now I'm feeling determined.

MTD|98.67
YTD|796.54

SamforMayo

When is the 10 km? I suppose the amount you taper depends on how important a race it is to you. I had a 10 km last weekend but couldn't afford an easy week so did Lsr at beginning of week, a recovery run, a couple of runs with strides and a rest day before race.

donnacha

SamforMayo wrote: »

When is the 10 km? I suppose the amount you taper depends on how important a race it is to you. I had a 10 km last weekend but couldn't afford an easy week so did Lsr at beginning of week, a recovery run, a couple of runs with strides and a rest day before race.

Bank Holiday Monday. My original plan was as follows...

WK|MON| TUE| WED| THU| FRI| SAT| SUN

14 |REST|5 E|10 x 400 5-K pace|4 E |REST|4 E + 4 @ 10k|14 LSR

13 |REST|3 E|35 min tempo |3 E |REST|REST|2 E



I know I'll be moving the LSR to the Mon again so I'm thinking a slight rejig with a reduction in rest days:

WK|MON| TUE| WED| THU| FRI| SAT| SUN

14 |18 LSR|2.5m R|10 x 400 5-K pace|6 E |REST|4 E + 4 @ 10k|4 E

13 |14 LSR|2.5m R|35 min tempo |4 E |3E|REST|2 E



To be fair getting a PB is pretty important to me - I'm not sure when I'll run another 10km in 2014 and I had set myself a goal at the start of this log I think for now though I'd be very happy to beat 44 mins with the dream goal of a sub 43 min.

donnacha

Wk 7/8

Tues - 2.66m Recovery @ 9:47

Weds - Session 7 of 8 - 10 x 400m Splits w 45s recovery

Warm-up: 1.5m @ 8:55

Split |Time |Avg Pace

1 |1:34.8 |6:21|

2 |1:35.2 |6:24|

3 |1:34.9 |6:18|

4 |1:33.2 |6:15|

5 |1:32.9 |6:15|

6 |1:34.9 |6:21|

7 |1:33.9 |6:20|

8 |1:35.3 |6:20|

9 |1:32.9 |6:13|

10 |1:34.8 |6:20|


Warm down of 1.2m @ 8:30

Definitely a bit of a confidence booster after the last few failed sessions - delighted to have actually completed a session for a change:) Still a lot to learn I think as I tend to start out the 400m splits at a ridiculous pace that I can't maintain so each split is not as evenly paced as I'd imagine it should be.

MTD|107.02
YTD|804.9

donnacha

Wk 7/8 continued

Thurs - 6.05m Easy @ 8:49

Fri - Rest

Sat - Had 8 miles planned - had the hiace on the go all day with the house move. Late afternoon moving a side cabinet and the full weight of it caught the back of my left achilles!!! :eek::( Weight of it dug right into it and I spent the rest of the evening hobbling.

Sun/Mon - back of ankle still swollen and sore. Gonna have to see what happens from here ... DLR bay is this day week.

donnacha

Wk 8/8

Not quite what I'd planned ... Mon/Tues/Weds - No running. Area around achilles was swollen Mon and Tues but had cleared up Weds though still could feel a niggle when I was doing my stretches.

Thu: 2.66m @ 8:00 pace Phew ... decided I had to try a few miles to see if Mondays race is at all possible. Survived it and no real niggles though area around where I whacked ankle is still sore/sensitive if you touch it - weird but I won't complain

Fri: 4m @ 7:46 ... sort of a tempo session, again just wanted to reassure myself that Mon is possible.

adrian522

Are you going to give it a go tomorrow?

donnacha

DLR Bay 10k

Prep for this race was terrible - I even ended up with a few mates over on Sat night and was up drinking until 3am and eating lots of crap. Was fairly rough on Sunday and completely dehydrated so spent the day drinking water and got out for 2 miles easy.

Race morning. Up at 8am, weetabix, coffee, picked up babysitter then off with Mrs D. Parked and did a 1 mile warm up. Beautiful morning for the race and was a great crowd out running it.

Split |Time |Distance|Avg Pace

1| 3:38.9| 0.50| 7:18|
2| 3:37.3| 0.50| 7:14|
3| 3:35.1| 0.50| 7:10|
4| 3:38.7| 0.50| 7:17|
5| 3:35.3| 0.50| 7:11|
6| 3:44.1| 0.50| 7:28|
7| 3:44.6| 0.50| 7:29|
8| 3:29.6| 0.50| 6:59|
9| 3:26.5| 0.50| 6:53|
10| 3:24.9| 0.50| 6:50|
11| 3:22.7| 0.50| 6:45|
12| 3:22.8| 0.50| 6:46|
13| 1:21.8| 0.23| 5:54|

Summary| 44:02.2| 6.23| 7:04|


Happy with the time - though would have liked to have hit the goal I set myself. Still a PB is a PB so I'll take that and move on.

2 splits stand out that I lost a lot of time on - 6 & 7. I crossed the 5km mark early into that 7th split and they had a clock showing the gun time - it was only at this point I realised I was way off my target and needed to suck it up and push on.

Really happy with the negative split. Got sick after crossing a finish line and of course a photographer happened to have a camera in my face at the time :pac: Don't think I left anything out there - and with proper prep and less drinking I'd be confident I can get closer to my 2014 target of a 43min 10k. Mrs D also managed a massive PB so delighted for her.

SamforMayo

Well done! I d say the drink did nt help your cause. You should try to be more like me- a rock of sense!