My Log on the Run

Mrs Mc · 24-06-2016 05:45PM

Best of luck Jake

denis b · 24-06-2016 06:14PM

Push it Jake and enjoy.

annapr · 24-06-2016 10:12PM

Hope it went well for you tonight!?

jake1970 · 25-06-2016 08:50AM

annapr wrote: »

Hope it went well for you tonight!?

19:48, roll on marathon training

jake1970 · 29-06-2016 01:44AM

Friday
St Coca's 5k 19:48
Another disappointing race result. I was hoping for a time somewhere in the region of low 19 mins and maybe even push for a PB(19:06). I met Tang shortly after I had collected my number and we headed off for a warm up. I lined up at the start about 4 rows back from the start line and after a short delay we were off. The first mile in Kilcock is a fast one and it certainly was for me 6:05. That was the fastest mile I had run all year but to be honest I felt comfortable throughout that mile, my breathing was a bit heavy but that's to be expected in a 5k race. The course then levels out and it was then that I noticed that a lot of people were now passing me. I had a quick look at the watch and it confirmed that I was slowing down, I tried to pick up the pace but no reaction from the legs. I knew that the only significant incline in the race was coming up shortly so I decided to stay relaxed and get up over the flyover and try and kick on from there, 2nd mile 6:29 Unfortunately I didn't kick on in the last mile and I continued to slow down, I coudnt get a reaction out of the legs at all and the third mile and a bit was 6:37(37 secs).

I met up with an extremely happy Tang as he had just knocked 15 secs off his PB. Great running man and equally great sandbagging beforehand:)

Lovely to meet Firedance again, Atheltics Ireland should make you chief recruiting officer for athletic clubs:). Get well soon!

Sunday
8.5 miles @ 8:45 m/m

jake1970 · 04-07-2016 09:38AM

Monday
6 miles @ 9:15 m/m

Wednesday
9.1 miles @ 8:46 m/m

Thursday
5 miles @ 9:24 m/m

Friday
8 miles @ 8:35 m/m

Sunday
12.7 miles @8:35 m/m

This week was the one of the most enjoyable weeks of running that I had for a long time. With no plan to follow I just went out and ran and it felt great not to be stressing about pace or sessions.
My marathon training plan for DCM starts on the first week in August so for the rest of this month I will be increasing my weekly mileage and more importantly getting some decent long runs in, my longest run this year is 14 miles:eek:.
40.8 miles for the week.

diego_b · 04-07-2016 10:12AM

Another ex novice up for DCM, we'll have to get the graduates thread back up and running!

Neady83 · 04-07-2016 11:59AM

I'm getting nostalgic seeing everyone starting their DCM training again

jake1970 · 10-07-2016 06:17PM

Monday
5.8 miles @ 9:14 m/m
A few easy miles after Sundays long run

Tuesday
9 miles @ 7:44 m/m
Legs felt fresh on this run so I just went with the flow, got 3 miles done at PMP.

Thursday
8 miles @ 8:11 m/m
Nice steady run, very warm.

Friday
5.2 miles @ 8:14 m/m
Too fast, meant to be a recovery run.

Sunday
14.3 miles @ 8:21 m/m
Longest run of the year. Quite surprised with how well this run went, maybe I am getting the benefit of the 10k training cycle.

42.3 miles for the week.
A solid week of running.

jake1970 · 17-07-2016 07:14PM

Monday
5.5 miles @ 9:20 m/m

Wednesday
7.3 miles @ 8:17 m/m

Thursday
5.2 miles @ 9:11 m/m

Friday
9.2 miles @ 8:14 m\m

Sunday
15.5 miles @ 8:22 m/m

This week I had intended to add some quality to my running but a persistent niggle in my right calf meant that I had to change my plan and I just put in the miles for the first half of the week. On Friday the calf felt better and I got a nice steady run in. Sundays long run was run in very warm conditions, I was glad I had brought water and an electrolyte drink. Afterwards I had a large glass of Mooju:) and I soaked the legs in a cold bath:eek: to aid recovery.

42.7 miles for the week.

Chartsengrafs · 17-07-2016 07:17PM

Nice work. I got through a full marathon cycle on Mooju

jake1970 · 22-07-2016 08:08AM

Chartsengrafs wrote: »

Nice work. I got through a full marathon cycle on Mooju

I bet it was for its high protein content and not because it tastes delicious:)

jake1970 · 22-07-2016 08:25AM

Monday
5.4 miles @ 9:06 m/m
A nice easy run after Sundays long run, very hot though.

Wednesday
8 miles @ 8:02 m/m with 10x100m strides
It was nice to get a bit of speed back into the legs with the strides.

Thursday
6 miles easy @ 9:15 m/m

jake1970 · 24-07-2016 04:34PM

Friday
9 miles @ 7:51 m/m with 3 miles @ PMP.
Decided to throw in some miles at PMP just to get a feel for marathon pace.
The splits for the 3 miles were 7:14, 7:14, 7:15.

Sunday
16.4 miles @ 8:24 m/m
Longest run of the year which went very well. Weather conditions were near perfect this morning.

Another solid week of running, 44.8 miles for the week

jake1970 · 02-08-2016 07:45PM

Tuesday
5.5 miles @ 9:14 m/m

Wednesday
9.3 miles @ 8:25 m/m

Thursday
7.0 miles @ 8:30 m/m

Saturday
13.6 miles @ 8:29m/m

After 4 weeks of slowly increasing mileage I took this week as a step back week. Nothing much to report about the week only that I passed the 1000 miles mark on Saturdays run.
DCM training plan(P&D 12 week plan) starts this week and I am starting it a week early to allow for a mini taper for the Athlone half marathon. The target for DCM is sub 3:15 my current PB is 3:18:30.

diego_b · 02-08-2016 09:01PM

Good luck with your plan Jake!

tang1 · 02-08-2016 09:03PM

Best of luck L, your going into it in good shape.

Ososlo · 02-08-2016 09:10PM

Best of luck with the training plan! Looking forward to following over the coming weeks.

Chartsengrafs · 02-08-2016 09:53PM

That's a nice target, best of luck with it.

jake1970 · 04-08-2016 09:38PM

diego_b wrote: »

Good luck with your plan Jake!

tang1 wrote: »

Best of luck L, your going into it in good shape.

Ososlo wrote: »

Best of luck with the training plan! Looking forward to following over the coming weeks.

Chartsengrafs wrote: »

That's a nice target, best of luck with it.

Thanks folks for the best wishes.
This time last year I was faster over the shorter distances but this year I am feeling stronger. So hopefully feeling stronger will help me cope with everything that marathon training throws at me over the next 13 weeks and I arrive at the start line of DCM fit and healthy.

annapr · 04-08-2016 10:43PM

No bother to you, Jake... Best of luck with the DCM training!

Singer · 05-08-2016 08:53AM

jake1970 wrote: »

Thanks folks for the best wishes.
This time last year I was faster over the shorter distances but this year I am feeling stronger. So hopefully feeling stronger will help me cope with everything that marathon training throws at me over the next 13 weeks and I arrive at the start line of DCM fit and healthy.

Looking forward to following how the plan goes for you... and finishing arm-in-arm with you at 12:14 or so on October 30th

annapr · 05-08-2016 09:54AM

Singer wrote: »

Looking forward to following how the plan goes for you... and finishing arm-in-arm with you at 12:14 or so on October 30th

Aw, how sweet

denis b · 05-08-2016 12:42PM

Singer wrote: »

Looking forward to following how the plan goes for you... and finishing arm-in-arm with you at 12:14 or so on October 30th

Funny thing is when I saw Jakes's target I had you in mind for a similar finish time. You might have to double up with the on street celebratory beer cache

jake1970 · 05-08-2016 08:39PM

annapr wrote: »

No bother to you, Jake... Best of luck with the DCM training!

Thanks Anna

Singer wrote: »

Looking forward to following how the plan goes for you... and finishing arm-in-arm with you at 12:14 or so on October 30th

What a wonderful photo that would make

denis b wrote: »

Funny thing is when I saw Jakes's target I had you in mind for a similar finish time. You might have to double up with the on street celebratory beer cache

I might be able to stick with B during the marathon but when it comes to Knacker drinking I wouldn't have a hope of sticking with him:)

jake1970 · 08-08-2016 11:12AM

DCM Week 1of 12: 35.1 miles

Monday
8 miles @8:07 m/m General Aerobic with 10x100m strides

Thursday
9 miles @7:58 m/m General Aerobic

According to P&D general aerobic pace should be 15% to 25% slower than PMP which would give me 8:21 - 9:05 m/m and not the 8:00 m/m I had somehow gotten in my head.

Friday
5 miles @9:11 m/m Recovery

Sunday
13.1 miles with 8 miles @ PMP(7:16)
the splits for the 8 miles.
7:14
7:14
7:13
7:12
7:17
7:10
7:11
7:13
First PMP miles on the plan and I am very happy with how it went considering the gale force wind that was blowing.

Kennyg71 · 08-08-2016 01:57PM

looks like recovery pace is not to far off GA pace either, might need to look at that as well, Just sayin

Had a look at running calculator and recovery for you shows 8.37-09.17, so looks like you are
spot on, so are GA and recovery same thing?

jake1970 · 08-08-2016 10:45PM

Kennyg71 wrote: »

looks like recovery pace is not to far off GA pace either, might need to look at that as well, Just sayin

Had a look at running calculator and recovery for you shows 8.37-09.17, so looks like you are
spot on, so are GA and recovery same thing?

According to P&D recovery runs should be approx 2 mins slower than half marathon pace so that would put my recovery runs around 9m/m.

so are GA and recovery same thing?
While the pace ranges for both can overlap it doesnt mean that they are the same thing. In the P&D plan GA runs are runs of between 7 & 10 miles and should be run at moderate effort and recovery runs are shorter and should be run at easy effort. So for my training I intend to run my GA runs between 8:20 and 8:30 m/m and my recovery runs will be run at whatever feels easy on that day but probably no quicker than 9:10 m/m. So that gives me a 40-50 sec between GA and recovery run and that would probably be the difference between my moderate and easy effort.

Kennyg71 · 09-08-2016 09:07AM

Cheers, might get copy of P&D as if you look soley at running calculators
lots of stuff looks same, hadn't even taken length of run into consideration.

jake1970 · 10-08-2016 08:04AM

Kennyg71 wrote: »

Cheers, might get copy of P&D as if you look soley at running calculators
lots of stuff looks same, hadn't even taken length of run into consideration.

I would definitely recommend the book. The science in the book really suits my unscientific mind:) and I like the structure of the plans which will hopefully help me achieve my ultimate goal of a sub 3 marathon.

My Log on the Run

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