Be a shepard, not a sheep

Sheep1978

Decided to follow suit with some of the other 2017 DCM novices and start a log.

Prior to April / May I hadn't really done any 'serious' running with the exception of some parkruns to try and keep some fitness in the middle of the football season etc. After the season was over last year, and having been near the finish line for the 2016 DCM and experiencing the atmosphere, I decided to sign up for 2017 and give it a go. Despite some early injury issues, I (delightedly) completed my first marathon last week. I'm going back playing football now for my last season (I'm 39 now) but want to keep up some running and not let the last 6 months go to waste. So I thought this log would help with some motivation to keep it up - weird how the mind works in that you feel you almost have to answer to some strangers on the internet if you don't get your runs and miles in .

As it stands the below are my current pbs - apart from parkrun, I've only run one of each distance in a race so all pb's!!!:
Parkrun - 20.34
5k - 20.20 (docklands 2017)
10k - 41.56 (Fingal 2017)
HM - 1.39.07 (Dublin HM 2017)
Marathon - 3.28.29 (DCM 2017)

My targets before next May, when I'll most likely start another DCM plan will be (subject to change):
5k - sub 20
10k - sub 41

after which I'd like to try:
HM - sub 1.34
DCM - Sub 3.20

As I said, hoping this log might help keep me motivated and running!!

Wubble Wubble

Best of luck D, I'll be following with interest, as a lot of those targets are close to my own.

scotindublin

Good luck D.....you will be in great shape for another DCM next year.

clickerquicklic

Similar to me so i'll follow with interest. I started running properly (aside from a few parkruns) in summer 2016 and I was targeting similar times.
It took about 2 months to go from 22min 5k shape to 19mins and my 10k time came down from 49mins to 41 . I started running 20-30km a week most weeks but I think the key for me was meeting a running group on Thursdays at lunchtimes and doing 12 x400m's at faster than 5k pace if your not doing any speed work like that just adding that workout would make a huge difference to your times IMO.
Good luck.

vanderlyle

Good luck with the training. Those are some decent times for someone who hasn't done much serious running. With a consistent training block and some more race practice, you can expect to make good progress. I reckon sub 40 is possible by next May if you manage your comeback from the marathon effort sensibly and follow a dedicated 10k plan. You might benefit more long-term by focusing on 5k/10k next year instead of jumping back into the marathon again straight away, but do what you enjoy.

Are you a member of a club?

Sheep1978

vanderlyle wrote: »

Are you a member of a club?

No not a member anywhere but definitely going to look into joining once I finish up with the football

scotindublin

Sounds like a good plan D; you have some great times there to build on. I will be on the recruitment drive then!

Sheep1978 wrote: »

No not a member anywhere but definitely going to look into joining once I finish up with the football

Baby75

Great to see your log good luck with reaching those goals I say no problem for you either

Sheep1978

Not much to log about this week. Went back playing football so with that DCM recovery still in full swing I didn't do much.

Sat 11.11.17:
2m warm up followed by the local park run at 20.42. Planned on a bit slower and ease into jingle bells in a few weeks but ended up running with a mate and we inevitably ended up going a bit faster than planned

Sheep1978

Foot hasn't been right since DCM. Having done a parkrun last week, and gone back trying to play football too, it was getting more and more sore so bit the bullet and went the physio. Bruised and swollen tendon and bone so no running (or any impact sport) for at least 2-3 weeks and most likely the new year. Anything done could lead to a stress fracture or something similar.
Bit p*ssed off now missing the next few weeks and most likely jingle bells, etc. but best in the long run no doubt.

Wubble Wubble

Sorry to hear that D. Best of luck with the recovery. Keep us updated.

Baby75

Sorry to hear that, but better in the long run good luck and speedy recovery

Kellygirl

Sorry to hear that Sheep. Hope the rest really helps the foot and the enforced break might do you the world of good.

scotindublin

That's not good to hear D.....rest up and get sorted and you will be back playing ball and running soon.

Sheep1978

Not done a thing for a couple of weeks. Footie team were short bodies on thurs night so did the line for them and played 20/25 mins. Knew I'd set full recovery on the foot back a bit so decided to go ahead with JB today while the 'damage' was still there. It makes some sort of logic in my own head.

Bumped into Wubble Wubble beforehand who was wearing his mentor tshirt from DCM! Didn't see anyone else I knew before hand.

Felt sluggish enough from the lack of running but was confident the fitness from DCM would still be there. Watch acted up so wasn't sure if I'd gotten inside the 20 until the official results came out. Chip time of 19'44 for a 36sec pb, albeit on a very favourable course. Delighted with it though.

That's me done until Jan 01st when I'll do the Tom Brennan with my wife who is doing the Lord Mayor challenge,and hopefully I'll be 100% injury free.

Singer

Congrats on going sub-20!

Baby75

Well done on the PB great running

scotindublin

Nice one D great to get sub 20.....I heard you were getting some course tips in work on Friday!

Sheep1978

scotindublin wrote: »

Nice one D great to get sub 20.....I heard you were getting some course tips in work on Friday!

Haha some inside info always helps!!

ariana`

Super running, well done. Sub 20 must be a great buzz!

clickerquicklic

Congrats sub 20 is a great milestone excellent running.

Baby75

Well done sub 20 brilliant

Sheep1978

Major lack of running or updates over the last few weeks. Between football (and its inevitable knocks and niggles at my age) and assisting my wife with the Lord mayor 5 alive challenge I;ve not done too much but thought I should put up some sort of update for myself:

Jan 01st: Local Parkrun with my son in 28.02
Jan 01st: Tom Brennan 5k with my wife (her first ever 5k) in 38.31

Jan 06th: 6 easy miles with some friends at approx. 8.50p/m. Went to Catherines park for the first time and liked it. Will defo be back up there when I'm back at it properly.

Jan 13th: Voluntered at the local parkrun for the first time. Will defo do so again soon.

Jan 20th: Having played a game the previous night, I went out sat morning planning on 6 decent paced miles followed by a park run. With the bad weather and tired heavy legs, the 6 miles ended up being 5 max as I was so slow and couldnt get going. Parkrun was done in just over 23 mins with a serious lack of energy etc. Very disappointing

Jan 27th: Local parkrun in 20.47. Better than the previous week thank Christ but still feeling very rusty.

Jan 28th: Ran the Raheny 5m with my wife in approx. 59mins. Enjoyable day with decent weather and lots of great encouragement around from everyone. Great to see so many of my fellow 2017DCM graduates running great times.


Overall, a poor few weeks and my 10 week plan for Bohermeen is now down to 6 and the rest will depend on how the footie goes. Guess I knew this would be the case when I went back playing but still can't help feeling disappointed. I'll do my best to kick on the next few weeks, starting tonight hopefully.

Kellygirl

Maybe you needed the break too Sheep and the fact that you’ve started back to the log means you are ready to pick it back up again. Good luck training for Bohermeen.

scotindublin

Great stuff in helping out the good lady Damo; always brilliant to give encouragement ..the Lord Mayors is a brilliant initiative it's what really got me running in 2016.


Plenty of time to get back into running when the football is finished....those dodgy lads you work with will get you out!

Sheep1978

Weekly update:

29/01 - 4.3m @ 7.47. Just a warm up mile followed by 3 quicker miles to try get the legs moving again.

02/02 - 7.8m @ 8.14. Played a game the previous evening so legs felt heavy and contemplated cutting the planned route a short a few times. Stuck it out but have aceepted in my head that the Bohermeen half will be just a long run and zero hope of breaking any pb's etc. there'll be no proper training plans or races until the football season is over unfortunately. c'est la vie!!

Sheep1978

Weekly update:

08/02 - 4.0m @ 8.03. similar to last week, just a warm up mile followed by 3 quicker miles to try get the legs moving again.

10/02 - Local parkrun in 21.10. Another struggle after the previous nights match.
10/02 - 3.4m @ 11.30 . An evening run with the wife as she continues her Lord mayor challenge.

Not much again but going to try keep the log up for myself anyway

Sheep1978

Weekly update:

15/02 - 2m @ 8.30. Just a light warm up jog before football training

18/02 - Approx 15m @ 8.20 . By far the longest I've run since DCM last Oct. With Bohermeen only a few weeks away I knew I had to do something or cancel the plan to do Bohermeen. Knee was pretty sore from a game on the Fri night but decided to plaough ahead with a a planned 10 miler. Went out with a few lads from the area and headed toward the Phoenix park. Watch went dead early doors, hence the approximation of distance and pace. After 5m I should have let the lads go on and turned back on myself to get 10 in but decided to plough on. Happy to have gotten some miles under the belt but it certainly didn't go to plan and the knee is paying the price since.!! At least I feel in my head now I can at least complete Bohermeen

Baby75

Get that knee checked and RICE it I hope it get better for you so you can enjoy Bohermeen

Sheep1978

Ok, after a few months away from boards, time to kick back into action.

Last few months have consisted of the Bohermeen half (1.38.50) which was fast (for me) 10miles followed by 3 miles of absolute torture and pain. Only my second HM and beat the first by a few seconds so happy enough. I finished the season playing football and since then, have spent the last 5-6 weeks mainly just doing 1-2 runs a week of approx. 9-10 miles. Did the Docklands 5k last Thursday and came in at 19.35 for a pb and , with the exception of a downhill Tom Brennan last year, my only 5k under 20.

Kicked off a 17 week marathon plan last Sat so I'll be sticking up weekly logs, at least, from now on and hopefully get some constructive criticism on where I'm going wrong. Last year I did approx. 500m in preparation for DCM. hoping to do in the region of 650-700 this time around and try to improve on last years time.

scotindublin

Good luck with the marathon training this year. You know what to expect from last year both in terms of training and on the day itself.

Sheep1978

Marathon log, Week 1 (and a bit) of 17:

Sat: 4.5m @ 8.30, 5*250metre hill sprints on Military hill with 2 min recovery, 1.5m c/d @ 8.30 (total 7.5m)
Sun: 4.5m @ 8.30, 5 mins at 7.0, .75m c/d
Mon: rest
Tues: 6.4m @ 8.25
Wed: 1m w/u, 8*2.5mins @ 6.50 with 2 min rec, 1.5m c/d (tot 6.7m)
Thurs: 4m walk
Fri: 9.1m @ 8.05
Sat: 4.5m @ 8.25
Sun: .75m w/u, 12.3m @7.55, .75m c/d. Went out with some friends early. A bit longer and a bit faster than I’d pre-planned for but felt ok after.

Total for 9 days – 54 miles

Any comments / criticisms / suggestions more than welcome

Sheep1978

Marathon log, Week 2 of 17:

Mon: 3.3m easy @ 8.30
Tues: 2m w/u, 4*800m @ 6.30 with 2.15min rec, 4*400m @ 6.20 with 2 min rec, 2*800m @6.15 with 2.30rec, 1m c/d (would love to hear some comments on this). Have never done an interval session before so not sure if it was too long/shot/fast/slow....
Wed: 8.8m @ 8min
Thurs: rest
Fri: 9.1m @ 7.52
Sat: Late Fri night I got offered an entry for the IR 10m in the park so decided to give it a go. Never raced over 10m before so wasn;t sure what a realistic target was. On the start line decided to see if I could hold 7.30's. First mile came in on the watch at 7.13 and felt good so decided to give it a push toward 70. After some struggles on the hill, and not paying huge attention to the actual overall time on my watch, I crossed the line at 70.02. Bit gutted not to break 70 but my own fault for starting slow and for not paying enough attention to my watch. Happy enough though considering it was a last min entry.
Sun: 4.8m easy @ 9.15

Weekly total - 47.6m
Plan total - 101.6m

Kellygirl

What training plan are you following?

Well done again in the race! That 2 seconds is annoying though at least you know you have it in you to beat it and still a pb there for the taking.

Sheep1978

Kellygirl wrote: »

What training plan are you following?

have done up my own mix from boards and hal higdon to take into a/c holidays and stuff I have on etc.

Kellygirl

Ah ok. Was wondering about the interval session. I’ve no clue really but one of the more experienced people at intervals may do.

Sheep1978

Kellygirl wrote: »

Ah ok. Was wondering about the interval session. I’ve no clue really but one of the more experienced people at intervals may do.

To be honest, I'm a bit all over the shop and winging it as I go along:rolleyes:

skyblue46

Not an expert by any stretch of the imagination but wondering have you a plan for how to advance them from there. The 2 plans I followed and the one I will be following for DCM start off with short fast intervals like you did and then work towards making them gradually longer and slower. It looks like a decent starting point for sure. Great week!

Sheep1978

Marathon log, Week 3 of 17:

Mon: 9.4m. 1m wu, 6 @ PMP, 2.4m cd
Tues: Donated blood Tues afternoon so was advised not to exercise after it
Wed: 9.1 @ 8.05
Thurs: 1.5m wu, 4*1k @ 7.05, 4*400m @ 6.30 with 90sec rec between all, 1.5m cd
Fri: 12.1m @ 8.05
Sat: Enforced rest due to post wedding hangover
Sun: repeat of Sat!!!

Weekly total - 38.1m
Plan total - 139.7m

Felt a bit tired towards the end of last week so the 2 day enforced rest might do some good hopefully. Push on again this week

Sheep1978

Marathon log, Week 4 of 17:

Mon: 6.63m @ 8.04

Tues: Session plan was 6*/1k at 7.0 pace and 4*400m at 6.30 pace. Reps came in at:
1k reps - 4.19,4.22,4.19,4.21,4.20,4.22 400m reps - 1.39, 1.39, 1.38, 1.33. 1m wu and cd either side

Wed: 9.1 @ 7.55. The usual route into work down the canal

Thurs: 5.25m at 8.07. Had originally planned to do a hills session but felt a twinge in my Achilles since Wed morning so just did some easy miles instead.

Fri: rest

Sat: 16.5m at 8.03. Longest run since DCM. Did 12 miles are moderate pace and then tried 3m at MP (strong headwind put me slightly off target!!) and 1.5m easy at the end.

Sun: 4m recovery jog at 8.25

Weekly total - 49.74m
Plan total - 189.44m

Sheep1978

Marathon log, Week 5 of 17:

Mon: 3.5m easy @ 8.20

Tues: Session , 1m wu, 3*1.5m @ 6.45 with 0.5m rec, 1m cd. total 7.4m

Wed: 9.1 @ 8.15. The usual route into work down the canal

Thurs: 4.6m @ 8. Thurs evening planned session had to be changed to a lunchtime run due to some unforeseen circumstances.

Fri: 9.1 @ 8.05. The usual route into work down the canal

Sat: Rest. When I say rest I mean on the couch all day dying of a hangover eating rubbish and chippers etc.

Sun: 18m @ 8.0. First 12m were at easy/moderate pace with the last 6 at MP. This was an absolute slog after Fri night pints and Saturday hangover. Struggled from early doors to hold any pace but forced myself through it despite numerous contemplations about stopping. I'm away for a few days this weekend so I think knowing that made me get through it


Weekly total - 51.86m
Plan total - 241.3m

Sheep1978

pac_man wrote: »

Not sure if you have stated it already but what time are you aiming for in the marathon?

Could well change before then but as of now, aiming for 3.20

Sheep1978

Marathon log, Week 6 of 17 (delayed):

Mon: Rest

Tues: 4.25m easy done in the morning before having to attend a funeral

Wed: 7m. 1m wu, 5m tempo, 1m cd

Thurs: 17.25m. Made a complete mess of this. Went off too fast without paying attention to the watch and when the first mile clocked at MP, I decided to stick at it. did 14m @ roughly MP, and eased off for the remainder. I've chalked this one down to eagerness to finish the run as it was my last before a weekend away in Portugal!!

Fri - Sun: Holidays

Weekly total - 28.45m
Plan total - 269.8m



This weeks not gone to plan either for a few reason but I'll wait till after Sunday to log the whole week.

quickbeam

Enjoy the holiers!

Sheep1978

Marathon log, Week 7 of 17 :

Mon: Rest (still away)

Tues: 5.4m @ 7.35. 'Nice' quick tempo run. Sweating buckets after the 4/5 away boozing

Wed: Enforced and unwanted rest day having spent the day in A&E with the wife who hurt her back while away. She's so selfish!!!

Thurs: 7.8m @ 7.46. Nice MP run around the area

Fri : 7.8m @ 7.43. Nice MP run around the same loop as the Thurs

Sat: 4.7m easy @ 8.05

Sun: Long run!!! 20.4m total. 1m wu, 18m @ approx. 8.0 and 1m cd. Threw in a couple of strides once the 20m hit on the watch. Longest run since DCM last year and the legs were screaming at me near the end. Struggled from about 15/16m but good mentally to have the run done and in the bag


Weekly total - 46.1m
Plan total - 315.9m

Sheep1978

Marathon log, Week 8 of 17 :

Mon: 3.5m rec run @ 8.30

Tues a.m.: 9.1m @ 7.50. Usual run to work along the canal
Tues p.m.: 6.1m total. 1m wu, 3x1m @ CV with .5mile rec. 3 reps were 6.50, 6.37 and 6.35. 1m cd

Wed: Went out with a couple of friends. 8m total. Did 2m wu, 5*5mins@ VO2 with 2.5 min rec and 1m cd. Pace for 5 reps were 6.29, 6.21, 6.18, 6.14 and 6.20. Really enjoyed this one and easier to keep up the pace with a couple of others there.

Thurs: Rest day

Fri : 10m @ 7.32. Usual route to work. Probably a bit faster than it should have been.

Sat: 20m . Kept the first 12 @ about 8 min pace, the next 5 at approx. MP and finished with the local Hartstown parkrun in 21.53.

Sun: Rest. Had planned a recovery run but a morning hangover followed by a day in fantasia with the kids put an end to that. Have had an issue with the knee for the past week or so which isn't going away so I may take a couple of days off now to let it recover. Nothing too serious I think. For the 10 days from last Thursday I did 97.5m which is huge for me so I'm hoping no harm in a day or two off.


Weekly total - 56.76m
Plan total - 372.6m

skyblue46

Great work D. Yeah watch that knee. A couple of days off won't set you back, that's for sure.

Sheep1978

Marathon log, Week 9 of 17 (over halfway there!!!) :

Mon: 3.92m rec run @ 8.30

Tues : Rest

Wed: 9.1m @ 7.49. Usual run in to work. Knee felt a little troublesome so booked in with the physio for Thursday

Thurs: Rest / Physio day. Nothing serious was basically the diagnosis - just over doing it too soon the last while really. Advised to ease off on mileage and pace and try do some runs on grass for a week or two.

Fri : 3.83m @ 9min. Made a visit to the local park early in the morning for a couple of easy miles on the grass. Spent as much time dodging dog sh*te as I did running. Very annoying to say the least

Sat: 8.3m (approx.) @ 8.21. Made an early morning trip to the phoenix park for some laps of the polo grounds. Watch went dead halfway but the distance should be accurate enough. without a watch, the second half of the run was probably a bit too fast.

Sun: 5m @ 8.16. Easy run around the area after a day out with the kids.

Weekly total - 30.16m
Plan total - 402.77m
August total: 189m

Easy enough now for the rest of the week before giving the Rathoath half a good go on Sat, hopefully with a couple of the other DCM17 grads!!! Looking forward to it

The Black Oil

Ah yes, dodging dog muck.

Didn't know they had polo out that direction. Welcome to half way. Good luck for Rathoath.

Sheep1978

Marathon log, Week 10 of 17 :

Mon: rest

Tues : 9.1m @ 7.55. Usual route into work along the canal

Wed: 5.3m. 2m wu, 3*800 at CV with 400m rec. 3 reps were 3.16, 3.19, 3.17

Thurs: Rest

Fri : 2m @ 8.33. Just a little leg loosener before racing the next day.

Sat: 14.25 total. 1.1m warm up followed by Rathoath Half.

I'd previously only done two HM's before, the race series last year and Bohermeen in March. PB was 1.38.55 from Bohermeen. After some whats app bravado, myself and a couple of the other 2017 DCM novices, Damo and Skyblue, had somehow talked each other into a sub 1.30 attempt. Since been accused of sandbagging etc but I genuinely thought this was seriously unrealistic but was willing to give it a bash for the craic.
A very wet morning from when I woke up at 5.30 with rain bouncing off the skylight right up until start time. Met up with the two lads beforehand, and a couple of other boardsies, did a short warm up and we were all set to go. Rain had stopped about 8.55 just in time so conditions were good. We set off with the 1.30 pacer and a group of maybe 15 seemed to have the same thing in mind.

Miles 1-7: Pacers timings seemed to vary a litle with miles coming in between 6.43 and 6.59 but for the best part I felt relatively comfortable here. Think it was probably around the 7m mark I heard Damo say his back was at him so though he might be in trouble. Have suffered with a buit of back / neck trouble for as long as I can remember and once they are at you, there's not much you can do. (splits: 6.56, 6.46, 6.43, 6.59, 6.47, 6.51, 6.47)

Miles 8-10 : It was about mile 8 I started to feel a bit of pressure and though to myself, here comes the inevitable crash and burn. Decided to just get the head down and concentrate on the road and zone out. Whatever I did seemed to work, as by the time I got to the water station around mile 9, I was feeling good again. I had definitely 'zoned out' as I glanced around me here, still thinking Damo and Skyblue were in the group right beside, but I couldn't see them and they had dropped off due to different aches and niggles. I remember thinking to myself that there was a good chance of the 1.30 and that I would wait for another mile to see how I felt. Got to mile 10 and checked the watch - 68.20 and feeling 'ok'. I had done the Irish runner 10m a few weeks ago in 70.02 and was dead on my feet at the end so was pretty shocked at how I felt here. (Splits 6.43, 6.53, 6.50)

Miles 11-13.1 : Decided I would slowly ease away from the pacing group and see where it took me. Coming up the fairyhouse road, I tucked directly in behind a lad in a dunboyne singlet and was happy enough for him to pull me along. Turned back in towards the racecourse and onto the large lap around the track. Bit of a headwind here at first I think and starting to hurt but that expected at this stage of a race and I did my best to suck it up. Passed by dunboyne lad at about 12m but he was right behind me. Was keeping the pace up as best I could and trying to decide when to go for that last surge. With about 600m to go, dunboyne came back past me. I put the foot down as best I could but couldn't quite catch him. Last hundred metres or so , I could see the clock at 1.28.xx and I was trying to get there pre 1.29. Didn't quite make it but finished in chip time of 1.29.03, a pb of 9m52s. Absolutely delighted. (spilts 6.46, 6.27, 6.33 and 5.57 for the last .1)

Post race reviews and trying to think how I hit a target I honestly thought wasn't achievable. Maybe not actuall having the pressure of a target I though I could get took away some nervous tension, an unplanned enforced taper due to an injury scare in the preceeding week maybe helped. who knows.

Sun: 5m @ 8.30. Nice rec run after Saturdays exertions

Weekly total - 35.68m
Plan total - 438.45m

Kellygirl

Well done again Sheep. You really raced well.