Once in a Lifetime....for now

skyblue46

So here I am. As the great David Byrne sang, "And you may ask yourself
Well...How did I get here?" Maybe DCM will not be a once in a lifetime experience, maybe it will. How did I get here starting a training log? Sure isn't it the done thing for newly graduated, former Novice, DCM runners to do. Far be it from me to buck the trend.


A little bit about me: Well I'm male and a well worn half century of years on this little planet. I blame my Dad for the genetic contribution to the accelerated aging (male pattern baldness and white hair) but I forgive him 'cos I love him. I'm totally responsible for the rest which is 30 years of 30 fags a day and 30 drinks a week!


So was there a Eureka moment? Did my life flash before me and show me the ills of my ways? Nope, I'm afraid not. I blame love, meeting a wonderful woman who just happened to run....a lot.


2014
August: It was on a trip to Galway Bay 10k (no, I wasn't running or walking it) that I decided I'd do C25K as a token gesture towards “getting into shape”. I was perfectly happy with my 15st 7lb shape thanks very much but I had to be seen to be doing something. It felt a bit weird having a smoke last thing before setting off and first thing after falling back into the hotel smoking area after my 8 x 60 seconds of running. So weird that it was my last cigarette. I will admit to having joined the vaping community since that day.


November: C25K completed, 3 weeks more of jogging and off I set into the big bad world, the Run in the Dark 5k. Absolutely thrilled with a 24:10 and it led to renewed and faster training and eh...an achilles injury. I had fallen victim to what I now know to be the too much, too fast, too soon form of training!


2015
The injury and associated deflation meant a 6 month hiatus from my new hobby until May. My OH had decided to do DCM 15 and I being the gentleman offered to join her on some of her runs. To my horror she accepted. In for a penny, in for a pound says I. New runners, a Garmin watch and an entry to the race series. No stopping me now! A bit of training, better eating, down to 13st and a bit... the series picked up speed. IR5 in 42.20, Fingal in 50:50, FD10 in 1:22:14, Streets of Galway 8k in 38:29 and the
Dublin Half in 1:48:03. That was that! A stress fracture in my foot brought on by all training sessions being flat out pace wise. Who said you learn from your mistakes? My shiny new Garmin shows my total miles for the year at 360.4


2016
Yes, another 6 month blank before trying again in February. Clocked up a massive 60 miles during February before something strange happened me one night....one side of me stopped to work. My hand, arm, leg just refused to follow orders. One quick 999 call later, 2 brilliant ambulance workers, me feeling fine again after a few minutes, a trip to the Mater with blue lights overhead and I was told I had a TIA. What's that I asked....a quick passing stroke says they in lay mans terms. I just lost interest in running and didn't recover it until October. I did a few 3 & 4k runs to ease back in and then did a bit of Parkrun tourism in Dublin for a few consecutive weeks...Porterstown, St Annes, Marlay, Castletown, Poppintree, Donabate and then Waterstown where that uphill finish played a part in my hamstring going pop! Tried Hartstown a couple of weeks later but hobbled over the line. End of year. My not so new Garmin laughed as it showed my years total at 165 miles. :-)


2017
I wasn't going to let this running lark beat me so come February I eased my way back into it. Some wise soul suggested I try Bikram Yoga to help my flexibility. Off I went to this little sweatbox, the smell of stale sweat everywhere. I got hot, I created a lake sized puddle of sweat around me, I stretched and touched places where I didn't even know I had places. I woke up the next day like a poker and moved around like an unoiled C3PO for the next week. Somewhere along the line though something had happened. I was really liking this running lark. The runs became regular, at last the paces became sensibly slow and the bug had bitten. I entered the Terenure 5 Mile and did 38.2x. Back to where I was in 2015. I loosely followed a HH plan for 5 miles over the next few weeks and ran the IR5 in 37:16. This strange concept of training to a plan seemed to work...amazing! I entered the race series including the DCM and swore I'd both follow a plan and train slowly to avoid the higher risk of injury. Google and a strange quirk of fate led me to the Boards Novices Plan. Why not thought I, lets give this thing a lash. Fingal 10k in 46:14, FD10 as a MP run in what felt like a silly easy 1:27 and then the half in 1:40:45. Nearly 5 months after my Boards adventure began and weighing in at a (for me) featherweight 11st 7lb I started and finished (along with a fantastic group of Novice boardsies) my first DCM in 3:47:20. The memories of the day will never leave me as most of you (still) reading this will understand. Miles so far this year 1028.2


So here I stand before you, still on a high, making plans for what comes next. I want to avoid injury so I'm kinda scared of speedwork. I'll have to ease my way into that. Join a club? Definitely...after my legs refind themselves, most probably early in the new year. I'm still awaiting contact from Raheny but if the offer is right I'll join them. Like most others I'm looking at PB's and looking at setting targets. I'm toying with the idea of using age grading to set these targets rather than picking some arbitrary round figures. My Pbs (basically this years race series) are all eerily close by age grading at about 65%. To my mind the target times needed to hit 70% are a bit too far away and all going well might be 2019 targets. I won't include the marathon as those targets seem way too optimistic....EVER! So getting my age gradings to a mid point between the two might be a plan. I'd really love an opinion from those who know a lot more than me about these things. Below is a table with PBs, age grading for them and times needed to hit higher age grading.


Distance| PB | Age Grading | Target 67.5% | Target 70%
5k| 22.52 | 64.5% | 21:58 | 21:04
5 Mile| 37:16 | 64.6% | 35:50 | 34:23
10k| 46:14 | 65% | 44:34 | 42:55
10 Mile| n/a | n/a | 1:13:31 | 1:10:21
Half| 1:40:45 | 64.7% | 1:36:52 | 1:33:00
Marathon| 3:47:20 | 60.4% | 3:31:40 | 3:16:00



Here endeth perhaps the longest intro to a training log since time began. Please accept my apologies for my meanderings.

Kellygirl

Well done Skyblue! Great start to your log. How is your knee by the way?

Baby75

It is as good as I expected, what a great intro to a training log what a journey you have been on looking forward to following and seeing you smash those goals

scotindublin

Welcome aboard.....expexting great things next year!

Just on the club thing don't be afraid to drop down on one of the training evenings.....from experience the hardest part of joint a club is making the initial move ...if you are like me you will be full of self doubts don't be worried there will be people at all levels and the faster/more experienced lads will be glad to offer you advice and pull you through sessions.

C

skyblue46

Week 1 Post DCM

Very little running was done! Lots of craft beers were taken! Went away for a couple of days rest, relaxation and pampering. It was brilliant.

Run 1 Wednesday 1st November : 2 miles @ 12:44
Nope that's not a typo...12.44 per mile and it killed me. Hotel was on a hillside so it was a mile of vertical climbing tearing at my calf muscles and a one mile descent which I would have been better absailing which felt like hot pokers were being stuck in my quads! Back to the pool and the bar

Run 2 Friday 3rd November: 3.1 miles @ 8:45
Amazing the difference a couple of days can make. Covered up the watch with a relic from the 80's, a towel wristband in Man Utd colours, and just let the legs do their own thing. When I looked at the watch afterwards I had a brief few seconds guilt that I had gone too fast. I allowed myself that after months of "if it feels slow, go slower". The recovery seems to be happening thank God.

Run 3 Monday 6th November: 5 miles @ 8:35
Ok, I know. Nowhere ever does it say increase speed and distance as part of marathon recovery. I'm a fool. I promise that's the end of it for now. Very easy runs for the next week. Take away the discipline brought on by a watching Wubble Wubble and AMK and I'm back to Forrest Gumping it. :rolleyes:

Damo 2k9

Very best of luck on the journey S, your an absolute gent and I really hope that injurys are kept at bay. Definitely need to meet up for a run sometime!!

ariana`

Super reading Sean. You've been through the ringer with injuries & illness but you've persevered and are still here with an amazing marathon debut time, very impressive. Exciting times ahead no doubt

skyblue46

Kellygirl wrote: »

Well done Skyblue! Great start to your log. How is your knee by the way?

I'm taking the burying the head in the sand approach to the injury. When I did my first ran after the marathon we did a mile out, turned and came back. When I put all my weight on my left leg to do the u-turn it kinda gave under me again. I had no problems on the 2 subsequent runs. I'm hoping it was a strain that won't return.

skyblue46

Damo 2k9 wrote: »

Very best of luck on the journey S, your an absolute gent and I really hope that injurys are kept at bay. Definitely need to meet up for a run sometime!!

There will be no runs with you while you're doing 21 minute 5K training runs! :eek: :pac:

eyrie

Referencing Talking Heads in your log title and opening paragraph = you're my new training log hero

Congratulations on an amazing run in DCM! Will be looking forward to seeing where you go next with it all. Welcome to the logs

skyblue46

eyrie wrote: »

Referencing Talking Heads in your log title and opening paragraph = you're my new training log hero

Congratulations on an amazing run in DCM! Will be looking forward to seeing where you go next with it all. Welcome to the logs

As long as I'm not on the Road to Nowhere :eek:

skyblue46

ariana` wrote: »

Super reading Sean. You've been through the ringer with injuries & illness but you've persevered and are still here with an amazing marathon debut time, very impressive. Exciting times ahead no doubt

Thanks Elaine. Better late than never.

Wubble Wubble

"And you may say to yourself
My God!....What have I done?!"

Brilliant intro Seán. Plenty more good reading to follow no doubt

denis b

skyblue46 wrote: »

Better late than never.

Now that rings a bell . Welcome on board Sean. I think your easy pace running paved the way to DCM and 2017 success. Keep it up and my money would be on you to get under 21 mins at 5 km next year.

skyblue46

denis b wrote: »

Now that rings a bell . Welcome on board Sean. I think your easy pace running paved the way to DCM and 2017 success. Keep it up and my money would be on you to get under 21 mins at 5 km next year.

Thanks Denis. That would be another dream come true. I think I need a new race strategy to get there maybe. All my races have been run with a very negative split, from 5k to marathon. I tend not to believe I could sustain a faster pace for the complete distance. I might have to pick a target pace and go for it from the start. There's a risk I'd blow up but at least it would be a lesson learned.

denis b

I think a fairly realistic target pace is a good idea and will allow for more even pacing for shorter distance races. Some runners can just go out hard over 5 km and hope to hang on but it isn't something that I do myself. Racing experience will facilitate a more customised approach for your own racing over time. That is purely my own experience, but I continue to learn.

skyblue46

Another supposed post DCM recovery week and another absolute failure to take it easy enough. Was feeling fresh enough so just got out for the early in the week runs and didn't pay much attention to pace. I went to my local Parkrun on Saturday morning with the intention of sauntering around for 4K before unleashing my devastating finishing kick. I did this alright and it seems to have been a mistake. Felt grand on Saturday and Sunday morning so decided to head out for a gentle 60-90 mins with my beloved. For once I stuck to a sensible pace but after 6 miles the knee that acted up in DCM started to feel a bit iffy. Straight back to the car and resting today as well. It'll be very gentle miles for the next couple of weeks.

Wednesday 3.2m @ 8.51
Thursday 4.6m @ 8.44
Saturday Parkrun @ 7.37
Sunday 6.3m @ 10.03

ariana`

Have you a foam roller Sean? Or would it be worth doing a physio session or a sports massage? Just to loosen out the muscles/fibres connecting to the knee. It may help.

skyblue46

ariana` wrote: »

Have you a foam roller Sean? Or would it be worth doing a physio session or a sports massage? Just to loosen out the muscles/fibres connecting to the knee. It may help.

Yep I've been foam rolling and have a sports massage organised later in the week. I'd be with you in thinking that the weakness in the knee is referred pain from other tired/ weakened muscles. If the rolling, massage and slower running don't help I'll go see a physio.

ariana`

skyblue46 wrote: »

Yep I've been foam rolling and have a sports massage organised later in the week. I'd be with you in thinking that the weakness in the knee is referred pain from other tired/ weakened muscles. If the rolling, massage and slower running don't help I'll go see a physio.

Hopefully the sports massage will make a difference. And i'd definitely be staying with easy running for another week or more. You were a star pupil for sticking to the correct paces training for DCM so what's another couple of weeks. Plenty of time for speedy stuff when you're fully recovered

skyblue46

I've been neglecting this so better fill in the blanks for posterity. As all those who had done it before knew, and those of us who hadn't worried about it, the time to get over DCM was a difficult period. Injuries, niggles and lack of motivation really tested the spirit and morale. Thankfully I seem to be emerging at the far end now.

Tuesday 14th: 4.1 miles @ 9:40. A gentle jog around the local park filled with trepidation about the knee that niggled on the Sunday. All went ok.

Thursday 16th: 7.4 miles @ 9:30. Rested on the Wednesday and decided to increase the miles a bit. Pace still on the slow side of easy. Had a sports massage after. It seems tight hamstrings may be the root of my knee issues so I've now started regular stretching exercises.

Friday 17th: 8.3 miles @ 9:13. Did this in the PP. Started to feel more like myself on this run. Nice comfortable pace.

I rested for the weekend after doing my two longest runs since DCM back to back. I must be listening to all the sage advice!

Monday 20th: 3.1 miles @ 8:25. This was to be another gentle jog but the impressions I had of getting stronger again seemed to be confirmed. I went with what felt comfortable even if it was a bit faster than planned.

Tuesday 21st: 10.5 miles @ 9:04. Had only planned a local 6 mile loop but I was loving how I was feeling and threw in a lap or two in each of the 3 public parks in the area.

Thursday 23rd: 4.1 miles @ 8:31. Took Wednesday off after the long-ish run on Tuesday. A wet and windy morning in Marlay Park. Started off slowly but the cold made me speed up to get it finished ASAP. I think I'll call it a progression run

Friday 24th: 4.2 miles @ 8:49. Another comfortable little run finished a little quicker than normal.

Saturday 25th: 3.1 miles @ 6:59. Parkrun in Corkagh Park. It's a great route and a lovely crowd. The timekeeper looked like he was out on day release though Runwise I was more than happy too. 21:49 which was a 1:03 PB from pre DCM training period. A tangible representation of the gains made over the 5 months. It also achieved my 2018 target for that distance so I'll have to look at that again!

Sunday 26th: 5.7 miles @ 9:15. A nice gentle Sunday morning jog to ease out the legs after their exertions yesterday.

So that's me up to date and feeling good again. I have managed to stick with the stretching which I could never do before totally down to laziness. Looking forward to Jingle Bells next weekend and then starting on one of the 14 week plans on the Graduates thread. I miss the structure of a plan having adhered rigidly to the Novices plan. I'm sure I'll wreck our esteemed mentor's head looking for advice :pac:

skyblue46

Another week down and all in all a successful one. After posting here last week I had a look at the training paces on the graduates plan which indicate that I'm still running too fast on easy and very easy runs. I decided the week would be all about getting used to easy pace. I was hoping this would give my tight hamstrings a bit of a break too. I stretched after every run and used the roller twice a day.

Monday 27th: 5.2m @ 10:00 per mile - a nice easy evening run. It felt more like a recovery run after the paces I'd been training at recently.

Tuesday 28th: 3.2m @ 9:50 - more of the same. Nippy morning.

Wednesday- Rest day

Thursday 30th: 8.7m @ 9:33 - my long run for the week due to Jingle Bells at the weekend. Did a section of the canal from Phibsboro to Ashtown for the first time. I'll be back to do a longer section for sure.

Friday 1st: 4.1m @ 10:16 - a lovely little jog around Marley and then down to St Endas Park for the first time. What a lovely little park. It's a short lap but lovely undulating trail type paths. Really really nice place to run.

Saturday 2nd: Jingle Bells - well my new 5k PB lasted a week and I knocked over a minute off it. 20:37ish ( still not official as I'm missing from the results) I was obviously thrilled to bits! Still need to work on pacing as I undoubtedly start off too slowly. KM splits were 4:38, 4:21, 4:09, 3:51 and 3:38. Even allowing for the course elevation I think that's a bit much!
I met Browneyes and Lazare afterwards, both thrilled to also have PBs. We had a brief introduction to AMK as he chatted with WW at the end. We waited in the hope of seeing quickbeam finish but must have missed her as we left after she had got in for her own landmark PB. Elf scotindublin introduced himself at the finish too...he looks great in tights! A great morning and a fantastic event, well done to all involved.

Sunday 3rd: Rest Day

So tomorrow is the start of a new adventure, The Graduates 10k-HM plan. I'll stick to it like a leech and see where it takes me, paces and all. Can't wait for the sessions.

ariana`

Super! Well done on a great PB. Only good things to come from you!

Baby75

I knew you would get that PB hope they sort out the results for you it is nice having the cert they do when you get a PB

Good luck starting the new plan!

The Black Oil

10k-HM plan will serve you well. Enjoy and well done on the PB.

skyblue46

Baby75 wrote: »

I knew you would get that PB hope they sort out the results for you it is nice having the cert they do when you get a PB

Good luck starting the new plan!

Well I got my official time, 20:48. I would have bitten your hand off for that time before but losing 11 seconds to my watch time is a bummer. I suppose it makes it a softer PB target for next December :pac:

quickbeam

skyblue46 wrote: »

Well I got my official time, 20:48. I would have bitten your hand off for that time before but losing 11 seconds to my watch time is a bummer. I suppose it makes it a softer PB target for next December :pac:

I doubt you'll be waiting until next December to beat that.

Glad it got sorted all the same.

skyblue46

quickbeam wrote: »

I doubt you'll be waiting until next December to beat that.

Glad it got sorted all the same.

Hopefully you're right. Not sure when I'll race one again. I'll be on plan from now to mid March except for the Raheny 5.

leesider77

Congrats on the PB! Think I'll be waiting for the pints you promised after Raheny

skyblue46

leesider77 wrote: »

Congrats on the PB! Think I'll be waiting for the pints you promised after Raheny

The way I feel today it feels like I'll never run again! DOMS on a big scale after the hills yesterday!!! 😞

ariana`

skyblue46 wrote: »

The way I feel today it feels like I'll never run again! DOMS on a big scale after the hills yesterday!!! ��

Wow they must have been tough :eek: What's on plan for today?

skyblue46

ariana` wrote: »

Wow they must have been tough :eek: What's on plan for today?

Rest or 60 mins very easy. It'll be rest most likely:-\

scotindublin

Tom Brennan 5k Jan 1st is a good one for PB chasing

skyblue46 wrote: »

Hopefully you're right. Not sure when I'll race one again. I'll be on plan from now to mid March except for the Raheny 5.

skyblue46

scotindublin wrote: »

Tom Brennan 5k Jan 1st is a good one for PB chasing

I'm working on New Years Day!

skyblue46

Well this was the week that winter really left it's first calling card. To celebrate I did two of my runs in full Baltic clothing. To be specific this was a base layer t-shirt, base layer long sleeve, t-shirt, marathon top, rain jacket, woolly hat, snood, leggings, shorts and 2 pairs of gloves :pac: You can never be too careful This week was also the start of the Graduates 10k-HM plan for me and it's a perfect fit to take me up to the Bohermeen Half which I have entered. The paces I am trying to train to are from the paces calculator linked to the training plan.

Monday 4th: Plan 20 mins Very Easy 6:03-6:30 per Km. Actual 3.2k @ 6:15 /20m 11s. The gentlest of gentle introductions into the plan.

Tuesday 5th: Plan 60 mins Very Easy 6:03-6:30 per Km. Actual 9.8k @ 6:07 /60 mins. Nice and steady jog.

Wednesday 6th: Plan 8 X 1 min hills @ 3:55-4:10 per Km pace. Actual 3.2k warm up, 8 X hills, 2k cooldown. Paces for the hills were 4:15, 4:14, 4:01, 3:55, 3:59, 4:20, 4:04 and 3:58. This was done in Marlay Park. What with it being my first time to do a session like this I had a struggle settling into the right pace but overall I was delighted with how it went.

Thursday 7th: Plan 60 mins Very Easy 6:03-6:30 per Km. Actual 9.7k @ 6:10 /60 mins. Wasn't sure I'd do this one as I got DOMS from my efforts on the hills the day before. The bitter cold helped keep my mind off my tender muscles :rolleyes:

Friday 8th: A much needed rest day.

Saturday 9th: Plan 25 mins Tempo 4:36-4:43 per Km. Actual 2m warm up, 25 mins Tempo, 1m cooldown. 5 X km splits were 4:38, 4:36, 4:37, 4:38, 4:39 and 4:38 (0.3). I did this at Father Collins Parkrun. It was a nice flat course and I set the watch to warn me if I was going too fast or slow. The average pace didn't change from 4:38 after the first few hundred metres so it couldn't have gone much better. The volunteers thought I was mad when I ran through the finish for 150m or so then came back to finish. I had to make it up to the prescribed 25 minutes! :pac::pac:

Sunday 9th: Plan 1 hour 45 mins Easy 5:49-6:01 per Km. Actual 18.1k @ 5:48 / 1 hour 45 mins. No snow in my part of the world and by evening it was nice and calm, a perfect evening for a run even if it was zero degrees :rolleyes:

All in all a very enjoyable weeks running. I'm really looking forward to getting into the plan, the sessions and more DOMS! :eek:

Baby75

great weeks running S Love your winter running gear I am not far behind you had as much on today when we headed out

skyblue46

Another week and a bit done and a few more twists and turns on the road to gaining a few seconds of improvement!

Tuesday 12th- 60 mins very easy was the plan and 60 mins very easy was duly delivered. 6.1 miles @ 9:49

Wednesday 13th- Another session and got this one done on the track at ALSAA where I will probably do most of my sessions. I'll do hills elsewhere and hopefully tie in some park runs for tempo stuff but this track is ideal for me. It's close enough to home, 2 minutes from work and I've joined to make use of the gym and pool anyway. I've noticed the local hare population are fond of trying to burrow through the track :pac: This was a 6*3 mins CV session with 3 mins recovery and a target pace range of 4:13-4:19. The first couple were a tad too fast but settled into it after that. Splits 4:10, 4:11, 4:17, 4:14, 4:14 and 4:16.

Thursday 14th- Another 60 mins very easy was the plan and I did it over Rathfarnham direction. First mile or so was predominantly downhill so I spent most of the remainder of the run slowing down and trying to work on my form, aka shuffle. 6.1m @ 9:46

Friday 15th- Reading so many posts on here make reference to the importance of S&C pushed me into deciding to give it a go. Went in for my first assessment and to have a programme planned out. After I explained that it was for running I ended up doing squats and stiff leg deadlifts with light weights, single leg back raises, alternating lunges and something he called the superman! I felt grand after it and went out and did a leisurely hour run, 6.6 miles @ 9:38

Saturday 16th- Legs were a bit stiff in the hamstring area after the gym work but not too bad so I decided to go ahead with my session which was to be 5*5 mins @ threshold (4:25- 4:31) with 2 mins rest. A mile warmup and off I went. Splits pace wise were 4:25, 4:28, 4:28, 4:29 and 4:25

Sunday 17th- This was to be long run day of an hour and 45 mins. Not a chance could I have even run for a minute 45! :eek: Hamstrings were in a jock, sitting down was a challenge as was tying shoelaces!! No choice but to make it an enforced rest day. Realising now that for someone who has never darkened the door of a gym or done even a day of manual work the DOMS I will get as I adjust to it will make following a plan to the letter impossible. I'll just run when the body allows me.

Monday 18th- S&C Part 2, the upper body. The plan he came up with includes assisted pull-ups, shoulder press, frontal raises, kneeling single hand rows and press ups. For the core there are crunches, reverse crunches, planks, left side planks, right side planks and back extensions. I really struggled to complete the press up and pull-ups. The others were tough but manageable. Went for a 20 min jog to cool down. 2.2 miles @ 9:30

Tuesday 19th- Firstly the good news, my core must be in better nick than I imagined as there is no pain today. The bad news, my arms and shoulders are in absolute flitters! Kinda scared what tomorrow will bring as the second day of DOMS is normally worse Luckily I can run with dangling arms so was able to get out for my easy hour. I was delighted I did too. Drove down to Raheny and parked at St Anne's. Ran down the coast, over the rickety bridge and out to the end of the Bull Wall. The sun was shining, the tide in, salt in the air, sea birds all around....it really was stunning. One of the benefits of shift work I guess is getting out at times when it's quiet as so many are at work, in school or keeping our homes in good working order :P Ran back up the coast road and then out onto Bull Island before finishing back at St Anne's. 6.8m @ 9:21, a bit faster than plan but I was just lost in the moment for some reason.

So that's where I'm at. Not sure how S&C will impinge on running, how long it will take to get used to it and not get DOMS so bad, or if I'm balancing running properly around it. Any advice would be gratefully received

Due to do hills tomorrow with the usual instruction to concentrate on form. I don't think arms hanging by my side will make for great form but hey ho, I'll do what I can :pac:

skyblue46

Decided not to do any S&C this week so I could run comfortably enough and without feeling like every movement was painful!

Wednesday 20th - Television Man. A day of crashing in front of the TV, More 4 on non stop and a binge of Time Team and Four in a Bed! :pac:

Thursday 21st - Take me to the River. Headed down to the Tolka at the bottom of Mobhi Road to do my 8 X 1 min hill repeats. It was not as steep as Marlay 2 weeks ago but was in the 5-6% gradient as needed. Pace should have been in the 4:00-4:10 range. Splits were 4:08,4:06,4:06,4:10,4:14,3:59,4:01,4:03 so I was quite happy. Warm up and cool down brought the distance to 9.4km

Friday 22nd - Walk it Down. A very gentle 60 mins was planned and I went 5 mins over that. Did 10.7k at a pace of 6:11 per km. As leisurely as it gets.

Saturday 23rd - Road to Nowhere. A couple of miles warm up followed by 30 mins Tempo @ 4:38 (target 4:36-4:50). The track may be flat, easy to work out distances etc but by God did I find this monotonous. It felt more difficult to maintain pace than when I do tempo run during a Parkrun. It shows how much we get pulled along by people.

Sunday 24th - Perfect World. What a great morning for my 1:45 easy run. A soft mist at 6:45am, bugger all traffic, that warm inside Christmas Eve feeling and 4 good days running done in a row. 18km @ 5:51 which just about sneaks into the 5:51-6:03 range prescribed on the graduates plan.

Got to bed at 10 last night so I could be up at 2.30am for a 4am start in work! It didn't dampen my fun yesterday as a bottle of Faustino, 2 craft IPAs, a JD and Coke and a G&T will attest to. :rolleyes: Finished at 1 this afternoon so hope to get out for a very easy 60 minutes later.

I hope everyone had a great day yesterday and are looking forward to the New Year celebrations.

skyblue46

2,000kms hit for the year. I know it was only a made up target after hitting 1,000 miles during DCM but it kept me focused over the past few weeks. Might try to turn it into 2,000 miles next year... 😉

Kellygirl

skyblue46 wrote: »

2,000kms hit for the year. I know it was only a made up target after hitting 1,000 miles during DCM but it kept me focused over the past few weeks. Might try to turn it into 2,000 miles next year... ��

Brilliant! Would you not do 17 more and get 2017??

skyblue46

Kellygirl wrote: »

Brilliant! Would you not do 17 more and get 2017??

If the weather in Cork is better than forecast then I will!

Kellygirl

skyblue46 wrote: »

If the weather in Cork is better than forecast then I will!

Looking a bit slippy out there right now. Have physio in the morn and depending on the outcome i’ll hopefully see you at Park Run on Saturday morn.

skyblue46

Tuesday 26th: 6.1 miles very easy @ 9:50 Gently working off some turkey, beer and red wine.

Wednesday 27th: Session, 6 X 2 mins @ AP (4:04-4:09) off 3 mins. Got this one done in my local park. Definitely tough at times but I seemed to warm up into it well. Splits were 4:04, :05, :08, :06, :05, :05 so I was happy with the consistency.

Thursday 28th: Rest day....of sorts. Worked 4am to midday then drove to Cork for a couple of days break.

Friday 29th: 6.2 miles very easy @ 9:56. It's always great to run somewhere different and this was no exception, 5k out and back along the old Carrigaline to Crosshaven line now converted into a lovely cycle/ walk/ run path. Ran with the best half of this couple in a gentle mist alongside the river. Idyllic!!!

Saturday 30th: 5.1 miles incl Ballincollig Parkrun. Met Kellygirl briefly before and after this really nice parkrun. Great to see her really enjoying her running. The course is 2 laps with a nice mix of paths and trail. After the rain it was a bit mucky in places but that didn't lessen the enjoyment one little bit. As this run was taking the place of a session I planned to do 3k tempo and 2k threshold. The trees meant that paces on the watch were all over the place so I ran by feel. Tempo splits which should have been at 4:40 per km were done in 4:35, :33 and :34. Threshold Kms were 4:16 and :25, much closer to the planned 4:25. With the .08 of a km difference between watch and course it gave me a time of 22:48 which was close enough to plan.

Sunday 31st: With work and new year celebrations limiting my time I only got in 4 miles @ 9:07 instead of the 70 mins on the plan. I didn't really mind this as I was planning to do 2 parkruns the following day instead of 20 recovery minutes.

Monday 1st: Both of today's parkruns were new to me. First up was Bushy Park and a great crowd were in attendance. I had planned 5k @ tempo but failed dismally. Started at the back unaware that the run was all on a quite narrow path. For the first Km there was nowhere to move unless I wanted to dive right and down the bank into the Dodder! First km was a pedestrian 5:30, next was 5:14. After that the congestion eased a bit so I got back on plan for the last 3km. Splits were 4:34, :37 and :30. Time was 24:46 or thereabouts.
Drove up to Tymon Park then for part 2. Great crowd again and another nice course. Plan here was 3km at tempo followed by 2 @ threshold. Splits of 4:37, :20, :35, :20 and :08 would indicate that I didn't follow the plan but the course and wind dictated that. The uphill section was into the wind and the downhills had a tailwind which led to the seesaw splits. Watch time was 22:06, it was a really good blow out without turning the legs to jelly! Thanks again to all volunteers involved, one of whom may have been Raycun in Tymon.

Tuesday 2nd: A really wild and windy 6.4 miles @ 9:50. Storm was brewing and wheelie bins blowing on the streets. 3 miles were as if I had a sail attached and 3 as if I had an anchor and concrete runners! :pac:

Wednesday 3rd: 8 X 1 min hills session in the middle of a very easy 6.2 mile @ 9:50 run. Really concentrated on form which led to them being a bit slower than 2 weeks ago. Target pace was 4:03- 4:10 per km. Repeats were at 4:11, :12, :06, :11, :12, :11, :07 and :09. Very happy with it all the same.

So here I am with mixed emotions. Some good training done but feeling somewhat meh about it. I've not got out for a long run in 3 weeks so I'll have to sort that out next weekend. I probably did too much faster running so will definitely keep it very very easy over the next couple of days. The weather is making it hard to force myself out the door yet once I take the first step I'm happy as a pig in sh1te!

I'd just like to say happy new year to ye all and wish you a year of injury free running.

Kellygirl

Was great to see you too S and delighted you enjoyed our Parkrun.

Laughing at your description of running in the wind. I went out this morn and for the first 2 miles I thought the storm had gone and then I changed direction and whoa it was difficult!

skyblue46

I'm just putting this up so I can get back to a Monday to Sunday log. OCD much? :rolleyes:

Thursday 4th: A gentle very easy 6.8m jog @ 9:50 per mile. Took in a lap of each of the local parks, Johnstown, Poppintree and Albert College Parks.

Friday 5th: Rest Day

Saturday 6th: Session on the plan was 15 min tempo (4:38-4:45 per km), 4 mins rest then 10 mins at threshold (4:25-4:31). I tried to tie this in with my tour of Dublin parkruns which for this week had me in Shanganagh. Did my warm up and tempo before the Parkrun began with the intention of getting my 4 mins recovery while the race director was giving his few words. Ran the tempo a little fast (4:33) and the Parkrun was a couple of minutes late so my rest was actually 6/7 minutes. Set of for 10 mins of threshold from the gun and settled into an again slightly fast 4:20 pace. Decided to stick with it as I was in a nice little group. After the 10 minutes were up I slowed to cool down pace. I'm sure a few who passed me thought I had gone out too fast and blown a gasket! :pac:

Nice little course and the usual high standard of volunteers was more than maintained. Plenty of encouragement at every turn. Thanks to all involved.

Sunday 7th: Plan had today down as 1:45 easy run. I headed to St Anne's Park and parked so that I could do a loop and come back to watch the XC. I decided to try a lap of Howth Head which would be my first time running it. Strong breeze against all along the coast between St Anne's and Sutton Cross which I probably worked into a bit too hard. After this the wind wasn't a factor again until it pushed me home for the last 3 miles.
After turning at Sutton the road began to rise. I settled into an easy rhythm and tipped along for the next 5k to the summit. Then came the steep downhill into Howth where the main challenge was to slow down!! A nice flat few miles back to the car made it 12.4 miles @ 9:16. A super enjoyable run.

Then I went in to watch the XC. She who cradles my heart in her delicate hands was doing the ladies race but a hamstring strain she got during the week meant she took it easy with the intention of finishing. Thankfully she did with a very respectable 50 runners behind her. Then came the men's race. A big entry and I found it impossible to spot Wubble or scotindublin on the first lap. Gave them a shout on each lap after that. I have the height of respect for anyone that does XC, it looked proper tough!! Well done all Boardsies who were there. Have to say the running community really do themselves proud. There was amazing support and encouragement for all runners from first to last. It certainly put my mind at ease about trying it next year. :eek:

All in all a good weeks training and a long run done for the first time since Christmas Eve.

Week 47.4 miles and surprise surprise YTD is also 47.4 miles:D

Wubble Wubble

skyblue46 wrote: »

I'm just putting this up so I can get back to a Monday to Sunday log. OCD much? :rolleyes:

Thursday 4th: A gentle very easy 6.8m jog @ 9:50 per mile. Took in a lap of each of the local parks, Johnstown, Poppintree and Albert College Parks.

Friday 5th: Rest Day

Saturday 6th: Session on the plan was 15 min tempo (4:38-4:45 per km), 4 mins rest then 10 mins at threshold (4:25-4:31). I tried to tie this in with my tour of Dublin parkruns which for this week had me in Shanganagh. Did my warm up and tempo before the Parkrun began with the intention of getting my 4 mins recovery while the race director was giving his few words. Ran the tempo a little fast (4:33) and the Parkrun was a couple of minutes late so my rest was actually 6/7 minutes. Set of for 10 mins of threshold from the gun and settled into an again slightly fast 4:20 pace. Decided to stick with it as I was in a nice little group. After the 10 minutes were up I slowed to cool down pace. I'm sure a few who passed me thought I had gone out too fast and blown a gasket! :pac:

Nice little course and the usual high standard of volunteers was more than maintained. Plenty of encouragement at every turn. Thanks to all involved.

Sunday 7th: Plan had today down as 1:45 easy run. I headed to St Anne's Park and parked so that I could do a loop and come back to watch the XC. I decided to try a lap of Howth Head which would be my first time running it. Strong breeze against all along the coast between St Anne's and Sutton Cross which I probably worked into a bit too hard. After this the wind wasn't a factor again until it pushed me home for the last 3 miles.
After turning at Sutton the road began to rise. I settled into an easy rhythm and tipped along for the next 5k to the summit. Then came the steep downhill into Howth where the main challenge was to slow down!! A nice flat few miles back to the car made it 12.4 miles @ 9:16. A super enjoyable run.

Then I went in to watch the XC. She who cradles my heart in her delicate hands was doing the ladies race but a hamstring strain she got during the week meant she took it easy with the intention of finishing. Thankfully she did with a very respectable 50 runners behind her. Then came the men's race. A big entry and I found it impossible to spot Wubble or scotindublin on the first lap. Gave them a shout on each lap after that. I have the height of respect for anyone that does XC, it looked proper tough!! Well done all Boardsies who were there. Have to say the running community really do themselves proud. There was amazing support and encouragement for all runners from first to last. It certainly put my mind at ease about trying it next year. :eek:

All in all a good weeks training and a long run done for the first time since Christmas Eve.

Week 47.4 miles and surprise surprise YTD is also 47.4 miles:D

Excellent week's work there! The fella who finished *immediately* ahead of you in Shanganagh was my predecessor as Novices mentor, and hence the man who nominated me to fill his shoes :eek:

Like Craig and I said, there's no doubt you'll be very competitive in that event next year. I certainly wouldn't be scared of it if I were you. In the meantime, check out some BHAA races coming up.

As an aside, you'll probably be very surprised to know that I referenced an article by David Byrne for one of my currently ongoing assignments

ariana`

You are clocking up impressive mileage S! I see great things for you this year. You've only barely scratched the surface of your potential yet

skyblue46

Wubble Wubble wrote: »

Excellent week's work there! The fella who finished ahead of you in Shanganagh was my predecessor as Novices mentor, and hence the man who nominated me to fill his shoes :eek:

Like Craig and I said, there's no doubt you'll be very competitive in that event next year. I certainly wouldn't be scared of it if I were you. In the meantime, check out some BHAA races coming up.

As an aside, you'll probably be very surprised to know that I referenced an article by David Byrne for one of my currently ongoing assignments

There were 50 something finished ahead of me in Shanganagh!! :pac:

As for XC....I'll defer it until next year I think

Damo 2k9

Serious mileage S, must meet up for a long run one of the weekends with a couple of other DCM Novices as the weather starts to get a bit nicer (and now that im off Sat+Sun ). I was driving out to howth yesterday and only mentioned to herself that it looked like a lovely day for a run, absolutely itching to get out myself.

How are you finding the S+C??

scotindublin

Great effort last week Sean and thanks again for the support yesterday;those shout outs help when you are out there.

Once you try XC you will love it; totally different animal to the road but sadistically enjoyable......the XC purists would not have been happy with the conditions yesterday....far too dry underfoot! St Anne's is actually a nice introduction to XC.

Any more thoughts of joining a club yet?

skyblue46

Damo 2k9 wrote: »

Serious mileage S, must meet up for a long run one of the weekends with a couple of other DCM Novices as the weather starts to get a bit nicer (and now that im off Sat+Sun ). I was driving out to howth yesterday and only mentioned to herself that it looked like a lovely day for a run, absolutely itching to get out myself.

How are you finding the S+C??

S&C has been shelved for now. My love for feeling sore and stiff as an ironing board is non existent! I'm going to ease my way back into it...soon....:rolleyes: My attitude to S&C is a bit like yours to running in the cold

Yep a long run with some of the gang would be great. If I'm off whatever weekend it turns out to be I'd love to meet up.