Down the road to somewhere....

Bulmers74

I've started this log in my head on many a run over the last 12 months or so and finally post DCM, it seems as good a time as any to actually do it. My introduction to Boards was via the mentored novices thread last year under the expert guidance of career_move where I picked up invaluable advice. I've also been a lurker on many other threads & training logs gaining further knowledge along the way.

My hope for this log is that it'll keep me honest in my effort & also to get valuable feedback from forum members.

Background - Started running on the treadmill in April 2012 to lose weight. Lost 5 stone & in spring 2013 started road running as I was fed up of the treadmill. Did my first 10k in April 2013 followed shortly afterwards by GLR half. Did DCM that year & came home in 3:28:57. Was injured at the start of this year & it took me a few months to get back to where I was. Decided in June to do DCM again and came home last Monday in 3:18:07.

Goal - My ultimate long term goal is to go sub 3 at some stage. How I'm going to do this I'm not sure. For now I think layering marathon cycle on cycle & see where it takes me is the way to go. Had thought about the Conn ultra in April as a way to improve marathon time also as it seems to have worked for others. I'll decide on a course of action in a few weeks. In the short term I entered the Waterford half today so it'll give me something to aim for post DCM.

For the record pb's to date are

5 mile 33.40 Kilfinnane 2014
10k 41:22 Coillte Dundrum 2014
10 mile 71:0x Frank Duffy 2013
HM 1:33:08 Waterford 2013
Marathon 3:18:07 DCM 2014

Looking forward to bettering these times into the future!

tang1

Best of luck with the log, will be keeping a close eye on it.

martyboy48

Yessss You've cracked!!!!!!
I'm opening another bottle

Seriously, great to see this log, it's been a while being asked for

Bulmers74

tang1 wrote: »

Best of luck with the log, will be keeping a close eye on it.

Cheers Tang. Hope you'll be back on the road soon & we can renew the Clonmel half experience again!

Ososlo

Best of luck Bulmers with the training and log.

Was great to meet you finally and I look forward to watching all those times come a tumbling down over the coming months.

tang1

Bulmers74 wrote: »

Cheers Tang. Hope you'll be back on the road soon & we can renew the Clonmel half experience again!

You'll be well out of my league by time i get my fat ar$e back on the road.

Martypk

Hey Bulmers.

I enjoyed reading your report.

Good luck with your log. I hope to drop in from time to time as I try to get back on the DCM trail.

Netwerk Errer

Best of luck with the log J!! It'll serve you well and we'll get to see your secret formula.

SamforMayo

Best of luck Bulmers. Looking forward to watching your progress.

career move

Great to see you logging Best of luck with it.

Hope the recovery is going well

pistol_75

Best of luck with the log and your goals.

Bulmers74

career move wrote: »

Great to see you logging Best of luck with it.

Hope the recovery is going well

Thanks c_m. Recovery is good - no major fallout to report. Didn't do anything until Saturday as my right hamstring felt a bit heavy. It'll be all easy miles for a while

Cleanman

Best of luck Bulmers. Any short term goals on the shorter stuff? Or would you try a few 5k's? Guaranteed PB at least:D

Bulmers74

Cleanman wrote: »

Best of luck Bulmers. Any short term goals on the shorter stuff? Or would you try a few 5k's? Guaranteed PB at least:D

Alright T - good to meet you last week. Might try something in December after Waterford HM. A friend of mine is involved in organising a 10k in Newport on Stephens Day & I'll probably do it although it mightn't be the day for a fast time;) On the 5 k front I did do one last July but the course measured about 200m short so must give another one a shot now that I've just about forgotten the pain!

Bulmers74

Sat 1st
5.03 @ 8:59
First run post DCM - legs feeling fairly good.

Sun 2nd
6.13 @ 8:56
Another handy run on an out back route from home.

Mon 3rd
6.15 @ 8:16
Did this in Limerick on the way to work parking up in Coonagh going in around town & back out the Condell Road. Pace was a bit on the fast side but it is a relatively flat route. Most of my usual routes around home would include some hills.

Tues 4th
7.07 @ 8:46
Out & back route from home before work. Try to get as many runs done in the morning as I can as if the day gets away from me time wise the run is in the bag.

Wed 5th
8.17 @ 8:27
In Limerick pre work again taking in the Dock Road, town, Clancy Strand, Condell Road & back. Cracking morning for a run - nice & crisp.

Planned midweek sessions for the next few weeks pre Waterford HM are as follows;
Week 1: (next week) some mp miles, maybe 2 x 3 miles or 3 x 2 off 2 or 3 minutes recovery.
Week 2: hmp miles, something like 3, 2 & 2 off 2 or 3 minutes
Week 3 : 7 hmp miles :eek:
Week 4: 2 or 3 hmp miles

Will probably keep the lsr between 12-15 miles with weekly total about 45-50 & a few strides in the odd easy run.

Bulmers74

Below is the years mileage as at the end of October totaling 1526

Month Miles
Jan 6
Feb 0
Mar 100
Apr 182
Jun 207
Jul 259
Aug 279
Sep 276
Oct 217

Netwerk Errer

Bulmers74 wrote: »

Below is the years mileage as at the end of October totaling 1526

Month Miles
Jan 6
Feb 0
Mar 100
Apr 182
Jun 207
Jul 259
Aug 279
Sep 276
Oct 217

Jaysus man!! that's some running! Give the Kenyan's a chance:D

Bulmers74

Netwerk Errer wrote: »

Jaysus man!! that's some running! Give the Kenyan's a chance:D

HaHa - just lots of easy running!

pistol_75

Bulmers74 wrote: »

HaHa - just lots of easy running!

Had you done any running before March? Or were you on a break/injured?

Bulmers74

pistol_75 wrote: »

Had you done any running before March? Or were you on a break/injured?

Early last December I had a non running operation & around Christmas I went back on the road but ended up doing too much too soon & got injured which put me out for January & February.

Martypk

Bulmers74 wrote: »

Below is the years mileage as at the end of October totaling 1526

Month Miles
Jan 6
Feb 0
Mar 100
Apr 182
Jun 207
Jul 259
Aug 279
Sep 276
Oct 217

That`s an impressive step-up from 0 in Feb to 100 in March. I`m not even going to comment on the rest of the year!

I`ve just done 5 short runs over the last 8 days of 2 and 3 miles and until today all was going well. Starting to get pain in the knee again. Back to resting for another few weeks. Hopefully the weight training on the hips and core will improve things.

Bulmers74

Martypk wrote: »

That`s an impressive step-up from 0 in Feb to 100 in March. I`m not even going to comment on the rest of the year!

I`ve just done 5 short runs over the last 8 days of 2 and 3 miles and until today all was going well. Starting to get pain in the knee again. Back to resting for another few weeks. Hopefully the weight training on the hips and core will improve things.

Alright Marty. Yeah it looks a bit of a dramatic increase alright but during Jan & Feb when I was 'off the road' I had maintained some of my fitness on a cross trainer. Just from memory I think I was probably doing or 4 or 5 sessions a week between 30 & 60 minutes. I suppose it's different for everyone coming back & depends on the injury. Best of luck with the rehab.

Bulmers74

Thurs 6th - rest

Fri 7th - 10.37 @ 8:27
Did this in Limerick after work before heading out for a night on the town. Got caught in a heavy shower in the first couple of miles & thought I wouldn't warm up - but I did.

Sat 8th - 4.47 @ 9:04
Did this yesterday afternoon on an out & back from home. Thought about bagging it altogether due to a hangover but glad afterwards that I didn't.

Sun 9th - 12.05 @ 8:37
LSR out & back from home. The 6 miles out have an elevation gain of about 600ft so most of my easy runs are run in a negative split.

The niggle in my ankle which was freaking me out the week before DCM is still hanging around so going to head to the physio during the week & see what he says. It doesn't bother me when running but I can feel it when stationary. No harm to get a rub down anyway. Going to try and get one in around once a month going forward.

martyboy48

I'm dead jealous of those splits you hit on friday. So consistent compared to anything I do

Also, how many meters in 600ft

martyboy48

I'm dead jealous of those splits you hit on friday, so consistent compared to
anything I do

Also, how many meters in 600ft

Bulmers74

martyboy48 wrote: »

Also, how many meters in 600ft

Think there's roughly 1 of your units in every 3 of mine

overpronator

Just spotted this log now, all the best with it Bulmers, I think there is alot to come from you.

Bulmers74

overpronator wrote: »

Just spotted this log now, all the best with it Bulmers, I think there is alot to come from you.

Cheers op. Any decision on a spring marathon yet? Will probably do Limerick myself.

overpronator

Bulmers74 wrote: »

Cheers op. Any decision on a spring marathon yet? Will probably do Limerick myself.

99.99% sure its going to be London again, wont get the email confirmation until December so it wont be absolutely set in stone until then. April seems a world away at this stage. Any ideas what plan you intend to go with?

Bulmers74

overpronator wrote: »

99.99% sure its going to be London again, wont get the email confirmation until December so it wont be absolutely set in stone until then. April seems a world away at this stage. Any ideas what plan you intend to go with?

Not sure yet. I followed Meno's graduate plan with higher mileage for DCM & it served me well. Might try and incorporate a second weekly session into that plan & see how it goes.

Bulmers74

Mon 10th - 6.58 @ 8:19
http://connect.garmin.com/activity/633612348
Did this on the way to work - can't say I remember too much about this run now.

Tues 11th - 8.50 @ 8:39
Out & back from home pre work again.

Wed 12th - 9.08 @ 7:31
http://connect.garmin.com/activity/633612319
Was working in Dublin & got this done in the Phoenix Park when I was finished. Plan was 2 x 3 mile @ mp with 1 mile easy in between. First session since DCM that wasn't at easy pace and wondered beforehand how it would go. Splits for the pace miles were 7:15, 7:18, 7:19 - 7:22, 7:27, 7:14. Happy enough with how it went. First 3 miles were handy enough as they were net downhill from the Castleknock gate & down the North Road. Did the easy mile in between too fast at 7:45 :rolleyes:. Was blowing a bit in the second last pace mile which was up the Upper Glen Road but picked it up again for the last mile.

Thurs 13th - 5.83 @ 8:12
http://connect.garmin.com/activity/633612307
As it was lashing rain when I was passing through Limerick I did this around Shannon prior to work. Didn't particularly enjoy it as there were lots of concrete footpaths & road crossings.

Fri 14th - 7.03 @ 8:26
My standard default easy run - 7 miler out & back from home. Did 5 strides in the last mile.

Sat 15th - 14.15 @ 8:29
Felt good on this run this morning. Did it on empty as I do on most easy runs. Splits were
1 9:19.3
2 8:54.4
3 8:35.4
4 8:28.7
5 8:29.0
6 8:43.7
7 8:26.7
8 8:37.4
9 8:23.2
10 8:23.4
11 8:13.7
12 8:11.9
13 8:11.1
14 7:56.9
15 1:01.2

Picked up the pace in the last mile as a quick check of the watch suggested I could get home in under 2 hours :rolleyes: It's the little things that make me happy Stopped the watch at 1:59:56

ThebitterLemon

Bulmers74 wrote: »

Mon 10th - 6.58 @ 8:19
http://connect.garmin.com/activity/633612348
Did this on the way to work - can't say I remember too much about this run now.

Tues 11th - 8.50 @ 8:39
Out & back from home pre work again.

Wed 12th - 9.08 @ 7:31
http://connect.garmin.com/activity/633612319
Was working in Dublin & got this done in the Phoenix Park when I was finished. Plan was 2 x 3 mile @ mp with 1 mile easy in between. First session since DCM that wasn't at easy pace and wondered beforehand how it would go. Splits for the pace miles were 7:15, 7:18, 7:19 - 7:22, 7:27, 7:14. Happy enough with how it went. First 3 miles were handy enough as they were net downhill from the Castleknock gate & down the North Road. Did the easy mile in between too fast at 7:45 :rolleyes:. Was blowing a bit in the second last pace mile which was up the Upper Glen Road but picked it up again for the last mile.

Thurs 13th - 5.83 @ 8:12
http://connect.garmin.com/activity/633612307
As it was lashing rain when I was passing through Limerick I did this around Shannon prior to work. Didn't particularly enjoy it as there were lots of concrete footpaths & road crossings.

Fri 14th - 7.03 @ 8:26
My standard default easy run - 7 miler out & back from home. Did 5 strides in the last mile.

Sat 15th - 14.15 @ 8:29
Felt good on this run this morning. Did it on empty as I do on most easy runs. Splits were
1 9:19.3
2 8:54.4
3 8:35.4
4 8:28.7
5 8:29.0
6 8:43.7
7 8:26.7
8 8:37.4
9 8:23.2
10 8:23.4
11 8:13.7
12 8:11.9
13 8:11.1
14 7:56.9
15 1:01.2

Picked up the pace in the last mile as a quick check of the watch suggested I could get home in under 2 hours :rolleyes: It's the little things that make me happy Stopped the watch at 1:59:56

Nice session.

You seem to have gotten back into consistent training since DCM.

TbL

Bulmers74

Sunday - 16th
6.08 @ 8:32
Easy run out & back from home. Brought the weekly mileage to 57.


Monday - 17th
8.35 @ 7:55
http://connect.garmin.com/activity/635565391
Did this in Limerick on the way to work on the Condell & Dock Road loop. This was supposed to be run at an easy pace but ended up in the steady range Felt good and just went with the flow. Only afterwards I thought about the following days planned hmp session. Note to self, easy days easy - hard days hard!!!

Tues - 18th
9.64 @ 7:20
http://connect.garmin.com/activity/635565381
The planned session was 3, 2 & 2 hmp miles off 3 minutes jog recovery. This was tough! I suppose it was bound to be after lots of marathon pace miles over the previous months. Not really sure what my hmp is but the pre session plan was 6:50 pace (which may be a bit ambitious). McMillan has me at 1:35 off my marathon time & 1:32 off my 10k time in July. My hm pb is 1:33 run in Waterford off the back of last years marathon training. I know you're supposed to run at a pace based on a current race but on my DCM time that would be 7:15 pace Any suggestions on planned hmp would be welcome. Any way the splits for the pace miles were;

6:49
7:05 (in to a strong headwind).
6:53
6:44
6:45
6:45
6:47

I knew I was off target in the 2nd mile in to the wind & reckoned that if I burst my ass to maintain pace I'd fade in the last 2 miles. At the end of the 5th mile I told myself I'd only do 1 of the last 2 pace miles but when I got there I kept going. Happy with the outcome & average of 6:50 but the thoughts of 13 of those babies is not so appealing!

ThebitterLemon

With the strength you have built up I'd be very very surprised if you don't go solid sub 1.30

TbL

Bulmers74

ThebitterLemon wrote: »

With the strength you have built up I'd be very very surprised if you don't go solid sub 1.30

TbL

We'll see - I'd be delighted with sub 90 if it happened.
A positive from today's session was I dialed into the (difficult) hm pace a bit easier in the 2nd & 3rd intervals. Couldn't see the watch too well as the lighting wasn't great in spots but was pleased with the consistent splits.

Duanington

Nice going Bulmers74 - are you running Waterford?

Bulmers74

Duanington wrote: »

Nice going Bulmers74 - are you running Waterford?

Yeah - that's the plan. Ran it last year and really enjoyed it. Well run club race with big numbers. Some slight route changes but don't think they affect the overall profile too much - very fast last mile!
Nice session tonight.

Bulmers74

Wed - 19th
4.03 @ 10:05
Nice & easy recovery run before work. Legs were quite stiff starting out with the previous nights HM miles in them. Well loosened out by the time I got home - job done.

Thurs - 20th
8.08 @ 8:46
Out & back from home pre work again. Lovely morning for a run - frosty & crisp.

Fri - 21st
6.13 @ 8:25
http://connect.garmin.com/activity/638544884
Had half planned on this to be a rest day but on the way home from work the heavy rain had stopped & I was in no particular rush to be anywhere so I took in a few miles around Limerick. Forgot my high viz so changed the route back out to Coonagh a bit as there's an unlit section on the Condell Road. On the way out from town I went down O'Callaghan Strand, up the Shelbourne Road & out the Ennis Road taking in a loop round the back of the Jetland to make it 6 miles. Thought I'd be plagued with road crossings & traffic but it wasn't too bad. Kinda getting used to this urban running lark! Anyway 'twas a nice way to blow away the stresses of the working week.

Sat - 22nd
16.07 @ 8:27
Long run out & back from home. Ran the last 4 miles at a steady pace to mix it up a little bit. Splits were

1 9:23.9
2 9:07.8
3 8:42.4
4 8:40.0
5 8:28.8
6 8:34.0
7 8:28.2
8 8:28.5
9 8:27.5
10 8:20.1
11 8:15.4
12 8:19.0
13 7:49.7
14 8:06.2
15 8:04.1
16 7:58.9
17 :31.4

Sun - 23rd
6.06 @ 8:28
Another easy run on a frosty clear morning to bring the weekly miles up to 58. Had 8 miles in my head for this one but had to turn back & change the route as the ice was getting to be a bit of a hazard the higher I got.

For the week ahead I've 6 or 7 hmp miles planned on Tuesday. Was half thinking of doing a 5k on Thursday night in UL as part of a local race series to work a bit on leg turnover - good/bad idea??? Have a meeting in Dublin tomorrow & might try and take in a few easy miles in Tymon if I've time.

career move

I'd be inclined to give it the 5k a miss. Too near the HM to race it and I don't see what benefit you would get from racing it anyway if the HM is your priority.

Nail your session on Tuesday and then take it easy for the week would be my advice

Bulmers74

career move wrote: »

I'd be inclined to give it the 5k a miss. Too near the HM to race it and I don't see what benefit you would get from racing it anyway if the HM is your priority.

Nail your session on Tuesday and then take it easy for the week would be my advice

Thanks K - makes sense.

career move

Bulmers74 wrote: »

Thanks K - makes sense.

Sorry I was getting confused. I thought you were racing this Sat!
I'd still be a bit cautious about doing it because again I don't really think it'll be of much benefit but maybe see how the session goes on Tuesday and take it from there

Bulmers74

career move wrote: »

Sorry I was getting confused. I thought you were racing this Sat!
I'd still be a bit cautious about doing it because again I don't really think it'll be of much benefit but maybe see how the session goes on Tuesday and take it from there

So you thought I was going to do 7 hmp miles Tuesday, 5k race Thursday & Hm race Saturday!!! I might be a little bit rash at times but I'd want to be a whole lot of crazy for that kinda stuff!
So when you were writing your original polite reply you were thinking wtf is this lad like

martyboy48

Bulmers74 wrote: »

So you thought I was going to do 7 hmp miles Tuesday, 5k race Thursday & Hm race Saturday!!! I might be a little bit rash at times but I'd want to be a whole lot of crazy for that kinda stuff!
So when you were writing your original polite reply you were thinking wtf is this lad like

I wouldn't put it past you

Solid running as always, I've a good feeling you're gonna have a good half in Waterford

career move

Bulmers74 wrote: »

So when you were writing your original polite reply you were thinking wtf is this lad like

Haha that's exactly what I was thinking

blockic

Just spotted this. Best of luck bulmers!

Bulmers74

blockic wrote: »

Just spotted this. Best of luck bulmers!

Cheers J. Glad to see that training is finally getting back on track for ya

Bulmers74

Mon 24th - 6.06 @ 8:20
http://connect.garmin.com/activity/642634324
Was up in Tallaght for a work meeting & was finished early enough so was able to fit this in in Tymon Park. Been having a bit of pain in the hip & groin of late & not getting any better.

Tues 25th - 3.5 @ 7:05
http://connect.garmin.com/activity/642634305
Kinda knew I'd be bagging this session early before I started as the groin/hip was getting worse of late and I think the hm pace work the previous week didn't do it any favours. Ended up calling it a day after 2 pace miles Splits were 6:43 & 6:48. Besides the injury I hadn't fueled properly for this and if it's the one thing I learned in the last cycle it was this will not work for me. Between been busy at work and not sure when I was going to fit the run in I only had a banana to eat that morning before I got out to run at 2PM:o If I'm brutally honest I felt I was working way too hard for the pace I was running as well. Rang the physio and made an appointment for the following day.

Wed 26th
Went to physio - hip flexor problem diagnosed. Dry needled it and gave me exercises to do. He advised no running 'til the next appointment - the following Monday (1st). Also got some shin splint issues going on so that will have to be monitored.
No running since & we'll see what tomorrow's visit to the physio will bring. Oh yeah & diet has gone to pot in the last few days so I'll have to cop on. Hope to still do Waterford next week but not sure what shape I'll be in.

tang1

Look after that hip, can be an awkward injury.

martyboy48

Sounds to me like a bit of pre race sandbagging Sore hip me eye

Seriously though, I hope it gets sorted soon and as Tang said look after it.
Glad to see you addressing it straight away and not do the wait and see like I stupidly would probably do

Bulmers74

Just arrived at Carriganore for the Waterford half. Since I last posted I've done only 2 runs, Tues 2nd 3 miles @ 8:32 & Thursday 4th 5 miles @ 8:21. I've so many reasons/excuses for a ****e run it's not funny. Just going to try & start steady & try go through the gears without doing damage.
No expectation time wise.

Bulmers74

1:31:12 today - happy out with the near 2 minute pb. Will do up a report later