Chasing Endorphins

paddybarry

I have spent many years reading these logs. They have given me enjoyment, knowledge and inspiration in equal measure and abundance. Some people are self coached, I would say that I am Boards coached.

I have always dabble a bit with running. It is only since 2011ish that I decided to get more consistency in my training. Like many novices, I made all the usual mistakes and picked up all varieties of injuries.

Touch wood, these seem to be under control thanks to smarter training and plenty of foam rolling.

I have run less than a handful of races each year since 2011. My PBs are as follows:
5k - 17.24 (Marley Parkrun 2014)
5m - 29.36 (Terenure Classic 2014)
10m - 61.34 (Frank Duffy 2012)
13.1m - 82.06 (R&R Half Marathon 2013)

Goals:
5k - Sub 17
5m - Sub 29
10k - Sub 36
10m - Sub 60
13.1m - Sub 80
26.2m - Sub 3hrs

At 38 years of age, I hope to have plenty of time to hit these goals over the next few years.

The last three years have been very tough on a personal level. We have a 2 and a half year old with a terminal illness and a short life expectancy. He spent 6 weeks in hospital over March/April this year and was in PICU for most of that. We are fortunate that he is still with us. He has a very rare metabolic storage disorder. That is all I'm prepared to say about that.

Running helps to keep the demons at bay, hence the thread title. I have got in some consistent training during the summer. As a result, I'm going to have a crack at sub 3 in Dublin City Marathon this year (everything going well).

Since I've been back at work (teacher), I'm finding it tougher to keep the motivation going. Nights are very difficult and the lack of sleep is catching up on me. I'm hoping this log will help to keep the motivation going over winter.

Today:
12 miles, including Tymon Park Run in 17.48.

ThebitterLemon

Good man Paddy,


Some very impressive times done so far.

Sub 3 easily achievable with those sort of times.

What sort of mileage are you doing?

Looking forward to your posts.

TbL

paddybarry

ThebitterLemon wrote: »

Good man Paddy,


Some very impressive times done so far.

Sub 3 easily achievable with those sort of times.

What sort of mileage are you doing?

Looking forward to your posts.

TbL

Thanks,
In past few weeks I'm averaging between 55 and 65. I'm trying to do at least 65. I have only started LSRs in past couple of months. Prior to that longest I would have gone would be about 14miles (usual in run up to a half marathon). I'm up to 21 miles now. Hope to get a LSR of 22miles in tomorrow.

I definitely think I'm in my best shape, but don't have the races over further to validate this.

Going to run Rathfarnham 5k at end of the month and if I'm injury free in last week of September, I'll sign up for DCM.
PB

thewolf_ie

Good luck with the goals. Will be watching

tang1

Best of luck with the log. Some tasty PB's already.

SamforMayo

Best of luck with your goals, very impressive times already.

Murph_D

Yep, great times, and sure you're only a young lad with it all before ya. Will follow with interest.

dukeraoul

Best of luck w/ your log paddybarry! Great to see ya starting one up.

paddybarry

This morning 20 miles @ 7.18 m/m.
http://connect.garmin.com/activity/590118727

ecoli

Great log PB, as people have already alluded to great times already on the board and I am sure more to come not just as a result of hard work physically but what looks like a great positive outlook on things.

In terms of that 20 miler how did you feel? Looking at that and your times depending on endurance sub 3 should be no bother to you just be sure to mind the recovery around the hard sessions and not hammer the Long runs too hard to often (admittedly I don't know your normal easy pace)

paddybarry

ecoli wrote: »

Great log PB, as people have already alluded to great times already on the board and I am sure more to come not just as a result of hard work physically but what looks like a great positive outlook on things.

In terms of that 20 miler how did you feel? Looking at that and your times depending on endurance sub 3 should be no bother to you just be sure to mind the recovery around the hard sessions and not hammer the Long runs too hard to often (admittedly I don't know your normal easy pace)

Thanks,
Felt okish today, although I was tired at the end. Took nothing on this run. The fueling or lack there of is a big concern for me.

I know I should be running these slower (much slower) and had that intention but then just started running on feel.

I'm hoping that once I have a typical week of training done, that posters will help highlight things I need to change.
Thanks.
PB

ecoli

paddybarry wrote: »

Thanks,
Felt okish today, although I was tired at the end. Took nothing on this run. The fueling or lack there of is a big concern for me.

I know I should be running these slower (much slower) and had that intention but then just started running on feel.

I'm hoping that once I have a typical week of training done, that posters will help highlight things I need to change.
Thanks.
PB

Certainly no harm in doing the steadier paced long runs for sure but my advice would just be to treat it as a session in itself and adjust recovery and overall plan as such. No harm in alternating between long easy runs (focusing on time on feet) and long Steady runs (based on effort)

yaboya1

Good to see you here. Best of luck with log.

This reminds me of myself:

paddybarry wrote: »

Some people are self coached, I would say that I am Boards coached.

paddybarry

This evening, 6.8miles @7.48 m/m.
http://connect.garmin.com/activity/591450727

paddybarry

Tonight, 9 miles @ 7.32 m/m.
http://connect.garmin.com/dashboard?cid=5559804

Gavlor

Best of luck with Dublin, I assume you're aiming for 2.55ish??

paddybarry

Gavlor wrote: »

Best of luck with Dublin, I assume you're aiming for 2.55ish??

Thanks. 2.55ish would seem the wiser course of action. I'm tempted to head off at 6.30 pace but it's probable I will blow up and miss sub 3.

Some of the lads on the novice thread were talking about the importance of base building for a few years before having a go at a marathon. I think they are spot on.

I have been running consistently since 2011. I ran decent times for the Frank Duffy and Dublin Half Marathon in the proceeding couple of years. However, I felt ill afterwards and it took me a chunk of time to recover. Essentially, I think I ran well beyond my true level of fitness then.

Nowadays, my base is good and the few races I do run take little out of me.

I will see how the next three weeks go training wise before committing to a pace.

At this stage, I just really want to make the starting line.

paddybarry

This afternoon 16 miles @ 6.50m/m + 1 mile c/d.
http://connect.garmin.com/activity/592766005

I take my little fella for a walk in his pushchair for between an hour and a half and two hours every day afterwork. Even though he is two and a half, he is only the size of a four month old, and wont get any bigger. He loves being out and about, it is very stimulating for him. It also gives his mum some much needed respite. I usually hit the roads soon after. Needless to say my legs are very tired even before I head for a run. It is far from ideal training for a marathon but I will persevere at this stage.

ThebitterLemon

Very solid mid week session PB, have you a LR planned this weekend?

TbL

paddybarry

ThebitterLemon wrote: »

Very solid mid week session PB, have you a LR planned this weekend?

TbL

Yep, hope to do a LSR of 21/22 miles on sunday incorporating second off of the DCM route.

paddybarry

Today 10miles @ 7.14 m/m.
http://connect.garmin.com/activity/594047539

Was going to go for a five mile recovery yesterday but was wrecked. Hope to do a Parkrun tomorrow with some very easy miles before and after. LSR on Sunday.

paddybarry

9miles today
3 mile w/u + 5k parkrun @5.45 m/m + 3 miles c/d.
http://connect.garmin.com/activity/594578374
http://connect.garmin.com/activity/594578398
http://connect.garmin.com/activity/594578409

paddybarry

19.67 miles today @8.04 m/m.
http://connect.garmin.com/activity/595466039

Had planned on 21, but bumped into Mrs PB and little PB in Terenure Village and walked back with them.

paddybarry

10 miles today @ 7.16 m/m.
http://connect.garmin.com/activity/596551865

ThePiedPiper

Nice running here Paddy. Looks like you're well set for a very good marathon in Dublin. Do you live close enough to school to run home, or is it a non-goer? I find it a great way of getting the miles in without impacting overly on family time. Also, do you think it could be a goer to incorporate running into your daily excursion with the young fella? My young ones are getting too heavy to push around anymore, but I've always found it a decent workout, good core work too.

paddybarry

RunForestRun wrote: »

Nice running here Paddy. Looks like you're well set for a very good marathon in Dublin. Do you live close enough to school to run home, or is it a non-goer? I find it a great way of getting the miles in without impacting overly on family time. Also, do you think it could be a goer to incorporate running into your daily excursion with the young fella? My young ones are getting too heavy to push around anymore, but I've always found it a decent workout, good core work too.

Thanks RFR,
I have a short walk to work. Have thought about the jogging buggy before and is something I think we will revisit again. Probably will hold tough for the time being though.

paddybarry

9 miles today @7.58 m/m.
http://connect.garmin.com/activity/597420856

paddybarry

Today I had a go at the 5-4-3-2-1 session I read on the sub 3 thread. My target pace was 6.35-6.40. I did a 2 mile w/u and c/d. I jogged the 2 minutes between each rep.

Delighted how this went:
Rep 1 (6.37 m/m)
Rep 2 (6.37 m/m)
Rep 3 (6.35 m/m)
Rep 4 (6.32 m/m)
Rep 5 (6.30 m/m)

http://connect.garmin.com/activity/597936780

blockic

Great session. Have found that one a good indicator in the past! Looking good.

ThebitterLemon

Excellent session to have in the bank PB, you're cooking nicely.

TbL

thewolf_ie

Great session!

dublin runner

Good stuff. How did you find Tymon Park for the session? I just moved into D6 and find Bushy Park a bit small for the marathon stuff.

paddybarry

dublin runner wrote: »

Good stuff. How did you find Tymon Park for the session? I just moved into D6 and find Bushy Park a bit small for the marathon stuff.

Bushy Park is way too small. Use to run a bit there but hated it to be honest. Tymon is great. There is a lovely 2 mile loop where there is a nice drag over last mile. Essentially its mile 2+3 of the Parkrun. You could run the first mile of the Parkrun but there is too many turns which stalls any momentum.

Tymon is a great spot for doing sessions.

dublin runner

paddybarry wrote: »

Bushy Park is way too small. Use to run a bit there but hated it to be honest. Tymon is great. There is a lovely 2 mile loop where there is a nice drag over last mile. Essentially its mile 2+3 of the Parkrun. You could run the first mile of the Parkrun but there is too many turns which stalls any momentum.

Tymon is a great spot for doing sessions.

Great stuff. I will give that a go next week. Think the loop in Bushy Park is just under a mile so after a few miles you almost get dizzy! Never thought of Tymon. Can't stand doing any type of tempo/mp work on the city roads.

ecoli

paddybarry wrote: »

There is a lovely 2 mile loop where there is a nice drag over last mile. Essentially its mile 2+3 of the Parkrun. You could run the first mile of the Parkrun but there is too many turns which stalls any momentum.

Tymon is a great spot for doing sessions.

That's a great little loop and quite fair (bit of a drag for half but make it back) Can even follow up across the bridge along the other side of the park to get a good 5k loop (the walk trail) though a few more climbs involved

Personally for the marathon stuff though tend to stick to the roads and do the old Sportsworld 5 loop (start at Walkinstown CU and straight down loop around Rathfarnham course and back up through Terenure and up Whitehall road) Do most of my Tempo/ MP sessions there (especially with the dark nights starting to creep in).

paddybarry

Just over 5 miles today @8.54 m/m. Had a bath with epsom salts and ginger essential oil yesterday. Legs tired today but they have been worse. Going to do a 7 + 5 easy tomorrow. Trying to keep legs somewhat fresh for Rathfarnham 5k on Sunday. Going to volunteer at Tymon on Saturday. An opportunity to give something small back to a great initiative.

http://connect.garmin.com/activity/598613108

paddybarry

10 miles today @7.07 m/m.
http://connect.garmin.com/activity/599358804

paddybarry

Just over 7 miles @9.12 m/m this morning.
http://connect.garmin.com/activity/599735476

Looking forward to Rathfarnham 5k tomorrow. I would love to get close to 17 mins. I love the competitiveness of racing (despite the fact I don't run many races). Trying to stay ahead of those behind you and pass those in front of you really gets the juices flowing. Legs feel fine so no excuses.

paddybarry

Today about 6 miles in total. Ran Rathfarnham 5k in 17.05. Delighted with this, definitely left it all out there. Going to target Jingle Bells for a sub 17 once DCM is finished.
http://connect.garmin.com/activity/600521405

ThebitterLemon

paddybarry wrote: »

Today about 6 miles in total. Ran Rathfarnham 5k in 17.05. Delighted with this, definitely left it all out there. Going to target Jingle Bells for a sub 17 once DCM is finished.
http://connect.garmin.com/activity/600521405

You're going great PB, super time but careful you don't over cook it in the next couple of weeks

TbL

thewolf_ie

Well done glad you are happy. Wishing you sub 17 soon!

paddybarry

10 miles today @6.59 m/m.
http://connect.garmin.com/activity/601755511

Right hammy a bit sore after yesterday.

AuldManKing

Congrats on the 17:05 - amazing time. You pi$$ed off at the 5 seconds?

paddybarry

AuldManKing wrote: »

Congrats on the 17:05 - amazing time. You pi$$ed off at the 5 seconds?

Nah, lost about 10 seconds on the slight hill. No hill to worry about in the jingle bells. Ran the latter in 2012 (my first ever 5k) in 17.30. Be pretty confident I can go sub 17 there.

The fact that I took 19 secs off my PB from Marlay parkrun (about a month ago) tells me that training is going well. Have to be pleased with that as I've run hard the last few weeks.

I'm going to train hard for the next three weeks and just taper for a week. I maybe making a mistake doing this but think a one week taper suits me. Psychologically, I think I have more to gain from this approach than a traditional two week taper.

If it does not work, I can try a different approach next time.

thewolf_ie

That's mad I lost 10 seconds on the same spot! What did you do before 2012. I started running around that time too.

dukeraoul

paddybarry wrote: »

10 miles today @6.59 m/m.
http://connect.garmin.com/activity/601755511

Right hammy a bit sore after yesterday.

Great run on Sun.... but be careful 10 miles at 6:59 the day after doesn't sound like a great way to recover from a pretty hard workout. To put it into perspective, I ran 5k race last week and ran 14 the next day but around 7:20/ 7:30 pace. Just keep the hard stuff hard and the easy stuff easy and you'll be all set for this race!

paddybarry

thewolf_ie wrote: »

That's mad I lost 10 seconds on the same spot! What did you do before 2012. I started running around that time too.

Only started running regularly in 2011. Would have always done a little bit during the summers (teacher) but once I went back to work I would stop. Was finding it harder to regain fitness every summer so just made the decision to keep tipping away over the following winter and I've being tipping away since:).

You should consider the Jingle Bells. It is lightning quick.

paddybarry

dukeraoul wrote: »

Great run on Sun.... but be careful 10 miles at 6:59 the day after doesn't sound like a great way to recover from a pretty hard workout. To put it into perspective, I ran 5k race last week and ran 14 the next day but around 7:20/ 7:30 pace. Just keep the hard stuff hard and the easy stuff easy and you'll be all set for this race!

I hear you. Did a lot of walking yesterday afternoon and evening so took that as a kind of recovery.

thewolf_ie

paddybarry wrote: »

Only started running regularly in 2011. Would have always done a little bit during the summers (teacher) but once I went back to work I would stop. Was finding it harder to regain fitness every summer so just made the decision to keep tipping away over the following winter and I've being tipping away since:).

You should consider the Jingle Bells. It is lightning quick.

Good stuff, yes I done Jingle bells will hit it hard this year.

paddybarry

thewolf_ie wrote: »

Good stuff, yes I done Jingle bells will hit it hard this year.

Good stuff, hope to see you there.

paddybarry

12 miles tonight @8.00 m/m
http://connect.garmin.com/activity/602589173