DCM, Autumn, Winter, Spring, Summer & DCM again.

Finglas Flier

Post DCM blues are best held in check with continued running!!
Started running 8 years ago. Am 51 now.
As long as I can keep clear of injuries, I plan to keep running throughout the dark, dismal days of Winter... Keeping a public log may help me in this respect.

GEAR.
Run in New Balance running shoes. Find them the best for me.
Garmin 210 running partner for keeping me motivated. (Although just bought FR225 today)

Common injuries.
Shin splints.
Ongoing tight left hamstring which has snapped on two occasions in the past.

PB. to date.
5K....22:32
10K...46:48
HM...1:45
FM...3:48
The FM was this year. The other times have been achieved in training.

Running style.
I tend not to enter competitions to much other then HMs & DCM. I don't go chasing marathons either. I do Dublin and have done the last 8 years. I am not a member of any club although I have been thinking of joining Donore Harriers but haven't as of yet. Tend to be quite motivated to go out and run on my own. I attempt to do one hill session per week and the 5K session is usually a run at full pelt session (don't know the running term for it)

Where?
All my training is done in the Phoenix Park as it has a great mix of flats and hills and really has everything I need for my training.

Short term goal.
Am aiming for a PB @ Clontarf HM in two weeks time of 1:39:59 or better... :-)

Right, that's the first and possibly hardest post I will have to make.

Ososlo

Best of luck with the training and the upcoming half.

I agree with you about the Phoenix Park. We are absolutely blessed to have it. It's stunning at this time of the year especially.

Will be following with interest. You are where I'd like to be some time in the near future!

Finglas Flier

Okay!
Not in work today so up and out for a run in the park. Have not run for the past two days as I work 12 hour shifts and still in slow mode after DCM.
Two days is about as long as I would go without getting some short run in. But today I had targeted a 16K run at (for me) pace.
I can not add links yet, as I am still a newbie (I can't even add smileys)... :-(

For this route I usually start of at Mountjoy roundabout and head down towards the President's house, hang a left and come all the way back to the Mountjoy roundabout, straight past Ordinance, right towards Knockmaroon gate, down Furze Glen, upper Glen road, right down Furze road and right all the way down to Wellington Monument...up Military road (S bends)...back up behind St Mary's...back down into Furze Glen and follow the route back to the Mountjoy roundabout....16K... :-)
The sooner I can link the better for ALL OF US!!...LOL
Splits....
1 5:07.1
2 4:56.3
3 4:50
4 4:50.0
5 4:40.8
6 4:46.9
7 4:59.5
8 4:50.9
9 4:48.9
10 4:45.0
11 4:46.8
12 5:00.3
13 4:50.1
14 5:07.0
15 5:22.3
16 4:52.5

The 14 and 15 Ks are the two hills at the back of St Mary's and coming up out of Furze Glen.....The tongue was big time hanging out at this stage. But it was one of my better times for this course. All body parts remained in good working order throughout the run and I enjoyed a lovely pot of tea/home cooked bread and a nice bowl of Granola in the visitors center as a rewarding breakfast afterwards...
Thanks for reading.... :-)

aquinn

Now, is that not a very long run for someone just getting over DCM? If DG sees this you'll know all about links and smileys(or not the case).
I can't work in miles so Anna will give you a calculator for posting both :P
We're around the same times, except for the full.

Finglas Flier

aquinn wrote: »

Now, is that not a very long run for someone just getting over DCM? If DG sees this you'll know all about links and smileys(or not the case).
I can't work in miles so Anna will give you a calculator for posting both :P
We're around the same times, except for the full.

I did a HM last weekend!!
Legs and body feeling good so happy to listen to them... :-)
The above post is in kilometers....

Firedance

Finglas Flier wrote: »

I did a HM last weekend!!
Legs and body feeling good so happy to listen to them... :-)
The above post is in kilometers....

She meant she only works in miles good luck with the log!

Dubgal72

Not going to mention the Clontarf Half either :rolleyes: Welcome to logs FF and well done on your marathon result
Looking forward to seeing how your training goes. Don't suppose you'd equate the constant shin splints and hamstrings to your minimum recovery approach?!

I'm an ex Donore runner and would highly recommend their whole set up, go for it!

Finglas Flier

Dubgal72 wrote: »

Not going to mention the Clontarf Half either :rolleyes: Welcome to logs FF and well done on your marathon result
Looking forward to seeing how your training goes. Don't suppose you'd equate the constant shin splints and hamstrings to your minimum recovery approach?!

I'm an ex Donore runner and would highly recommend their whole set up, go for it!

Thanks Dubgal....The shin thing usually comes in to play at the start of my training season, usually early February. Some times I can go through the season without shin issues.... The hamstring was a carry over from football days pre my starting of running. But it just lets me know its there and I pay special attention to it.....

I put everything down to getting older...LOL...
Thanks!!

Clontarf half.....yeah, well it's down there in writing now....LOL...

Finglas Flier

Up this morning for a 10K run in the rain... Was a nice run as it is quite warm for running, still. Wanted to also to test drive my new FR225.

1 4:51.3
2 4:40.0
3 4:35.6
4 4:36.4
5 4:45.1
6 5:01.7
7 4:46.4
8 4:55.2
9 5:08.8
10 4:49.6

Nice comfy fit on the wrist and HRM seems to be close to what I would expect.
10K went well bar for a run in with a rather very big Irish Wolfhound been taken for a walk, off the lead... He ran straight for me with a growl but then got distracted by a group of runners out training...

If you were one of that group...thanks....:) I really wouldn't have been a good meal for him....
Thanks for reading...

Kennyg71

Hey Finglas Flier, of see your times as nearly spot on with mine.
Looking forward to see how your training and times go. Best
Of luck with log.

Murph_D

Hi FF, you seem to have a decent engine there but are you doing any easy stuff? Those last two runs look a bit hard for a recovery phase post DCM, and don't seem to relate to a half marathon structure. No warm up/cooldown either, just straight in to HMP? Think you might leave the HM goal in the Phoenix Park when you want it to come with you to Clontarf!

Finglas Flier

5K. After Work Run this evening...Head torch on and had a nice easy run. The roads in the park are a bit greasy at this time of year but lovely evening
1 5:24.0
2 5:08.3
3 5:10.3
4 5:20.1
5 5:09.3

Great to get fresh air in the lungs after a 12 hour shift....:)

Finglas Flier

Murph_D wrote: »

Hi FF, you seem to have a decent engine there but are you doing any easy stuff? Those last two runs look a bit hard for a recovery phase post DCM, and don't seem to relate to a half marathon structure. No warm up/cooldown either, just straight in to HMP? Think you might leave the HM goal in the Phoenix Park when you want it to come with you to Clontarf!

Hi Murph...Thanks for your comment. I see what you mean alright. I was planning on an easy run tonight which I have just finished.... I have been working on getting my pace under control as I agree, it seems to be very hit and miss but I am always learning in this running game... I am currently working on a training programme that includes hills, sprints and general increasing my stamina over longer distances....

So, I certainly appreciate any inputs, as hopefully, it will improve my running over time......
Thanks again...

Murph_D

Well I only mentioned it because it looked like you weren't following any kind of system. Most basic training plans are based on at least one speed session (intervals or tempo runs), a long (slow) run, recovery runs, and easy runs. If training for a specific race I'd recommend following a plan aimed at getting the most out of that particular distance, at least for the one or two goal races you might be targeting every year. "Faster Road Running from 5k to Half Marathon" by Pfitzinger and Latter is one book I'd recommend based on personal experience. As well as providing a structured plan for each distance, it's full of information on the principles behind the various types of training run. You'll find a lot of similar information online but nothing beats having the book close to hand, I find.

The risk is that you run your training runs too fast, then you get injured, or burn out, or otherwise don't get the best out of your training on race day.

If your 5k and 10k times are based on training runs they don't mean much, to be honest - you would almost certainly run a good bit faster during an actual race (especially if you trained for the distance specifically). What your shorter times suggest though is that your Marathon time is probably a bit soft, especially after 8 years of running DCM. If you are capable of a 22 minute 5k and a 45:xx 10k, which your training times suggest you are, well then you should be looking at a half of around 1:41 and a full marathon in the low 3:35 region, assuming you have the endurance, which a history of running marathons suggests you might have. I know this because these are pretty close to my own 5k to marathon times, which are pretty well aligned (you'll find the MacMillan calculator here.) I suspect you haven't hit that time yet because you are overcooking your training runs, possibly causing the injury problems you listed above.

Anyway welcome to the boards. Stick around, you'll get lots of advice, whether you want it or not! :pac:

Finglas Flier

Cheers Murph....Some very good suggestions in your post.... I suppose I should mention that I really never run in anything other then Half's and the DCM. My 5K & 10K times are indeed training runs...but just against myself really... but who knows where it might go this coming 2016 season....:)

Finglas Flier

This evening another 5K after work run in the park
It was very windy this evening and my first K was smack into the wind...

1 5:14.5 Flat.
2 4:20.5. Down hill.
3 4:38.3 Up hill.
4 4:39.4 Flat to up.
5 5:05.1 Gently up hill.

I was trying to run the first k around 5.30 mark but I found it hard to judge as I was running into a strong head wind. I attempted to adopt Murph's advice and run slower at the start and at the end...:)

But still pleasantly warm for this time of year....Lovely!!

Murph_D

That didn't last long.

kit3

Murph_D wrote: »

That didn't last long.

Strange one alright