My Log on the Run

jake1970 · 06-01-2017 08:18PM

So after an enforced absence due to crap rural broadband I am back online and its time to update my log. Happy new year to you all and I hope everyone had a great Christmas.

Week ending Sunday December 18th
A good solid week of running with back to back long runs at the weekend in preparation for Donadea. Happy to report that my running mojo is back. 47.9 miles for the week.

Week ending Sunday December 25th
This week I decided to take a mini break and I didnt run again till Thursday when I ran 18 miles. First thing Friday morning I had a physio appointment for a sports massage which went well and after lunch I went for a 5 mile recovery run. Christmas eve and disaster strikes, I get struck down with the dreaded manflu and I dont run again till the new year.
So with the enforced absence from the flu and the less than ideal training before Christmas I have decided pull out of Donadea. Donadea was a goal race and I am disappointed to miss out on it but with my training being less that what is required to run a 50k I think it is the right decision.

tang1 · 06-01-2017 08:24PM

Sorry to hear that L, the decision is made now so you can focus on something else.

Kennyg71 · 06-01-2017 08:52PM

That's a pity, but it'll be there next year, what's next up.

Mrs Mc · 06-01-2017 10:15PM

Bummer .... everyone seems to be getting flus and coughs and colds. I guess Donadea is one you want to be going into fighting fit. As G says it's there next year. Happy running.

Singer · 06-01-2017 10:43PM

Sorry to hear that Donadea isn't happening again

Onwards and upwards.

Neady83 · 06-01-2017 11:27PM

Sorry to hear that Jake, takes bigger liathróidí to call it rather than muddle through and blow up. Hope you're back to 100% soon.

diego_b · 07-01-2017 01:32AM

Sorry to hear that L, for sure the right call though. Hopefully you have another target race lined up to try pick it up a plan again if all is well.

Murph_D · 07-01-2017 08:11AM

Tough call, J, but sounds like the right one if you never really got going post-DCM, or at least not in a way that motivated you to get out the door. Sometimes a break is the best solution - having to start Donadea prep so soon after DCM is not ideal - my own Donadea training is going OK but tbh I'd prefer to be doing something a little different right now after too many back to back marathons.

Chartsengrafs · 07-01-2017 05:07PM

I find a lot of enthusiasm for ultras on Boards that I don't come across elsewhere. The idea of doing an ultra soon after a marathon that you committed to and executed very well seems like a lot to take on, to me at least. That said I am sorry it didn't work out for you, as it was your goal so who am I to say if it was too much!! At least your mojo came back prior to the flu which is great, as that's what will get you out the door when you're back healthy.

annapr · 08-01-2017 11:40PM

Sounds like a good decision on Donadea, L. Happy new year to you!

Younganne · 09-01-2017 10:59AM

Sorry to hear that L, I can fully understand the decision. I hope you are over manful and back out training very soon.

jake1970 · 09-01-2017 11:13PM

So the plan for the first half of the year is to get faster and hopefully pick up some long over due PBs over the shorter distances. Once again I will use a plan from Pete Pfitzingers book Faster Road Racing. Goal races for the year will be DCM and the kildare Half Marathon on June 18th. Other races on my radar are Rathcoffey 10k Feb 4th, Robertstown 5k on Feb 26th, K club 10k, Terenure 5 mile, Edenderry 10 mile and Tullamore Half Marathon.

jake1970 · 09-01-2017 11:50PM

Monday
5 miles @ 8:23m/m
First run since before christmas, it is nice to be back running.

Wednesday
5 mile @ 9:19m/m Recovery

Thursday
7 miles @8:17m/m General aerobic with 6x100m strides

Saturday
Naas parkrun 21:06
splits
6:38
6:41
6:45(1:01)
Decided to do my first parkrun of the year to see where I was with regards to my speed. Its not a great time but I will be working hard to improve it over the next few months.
6.2 miles including warm up and cool down.

Sunday
10 miles @ 8:32m/m
I started out slow on this run as my legs were a bit stiff after yesterdays parkrun but they loosened up by the end of the run.
33.2 miles for the week.

now to try and catch up on the logs here, I have a lot of reading to do.

Annie get your Run · 10-01-2017 07:21PM

jake1970 wrote: »

So the plan for the first half of the year is to get faster and hopefully pick up some long over due PBs over the shorter distances. Once again I will use a plan from Pete Pfitzingers book Faster Road Racing. Goal races for the year will be DCM and the kildare Half Marathon on June 18th. Other races on my radar are Rathcoffey 10k Feb 4th, Robertstown 5k on Feb 26th, K club 10k, Terenure 5 mile, Edenderry 10 mile and Tullamore Half Marathon.

Great idea on the shorter stuff

you've left out two super races though, dunboyne 4 mile end of March and the 5 mile I think is in May. Also if you feel like joining us there will be a support crew down at donadea. Not the same as running I know but fantastic atmosphere nonetheless.

jake1970 · 12-01-2017 05:52PM

Annie get your Run wrote: »

Great idea on the shorter stuff you've left out two super races though, dunboyne 4 mile end of March and the 5 mile I think is in May. Also if you feel like joining us there will be a support crew down at donadea. Not the same as running I know but fantastic atmosphere nonetheless.

Thanks for that, all races are up for consideration in the first half of the year anyway.
Great to hear that there is a support crew for Donadea, I will more than likely see you over there so.

jake1970 · 16-01-2017 10:31AM

Monday
5 miles @ 9:16m/m Recovery

Tuesday
7.1 miles @ 8:22m/m
The route I took for this run was quite challenging with plenty of hills and long drags. the plan was to maintain the pace throughout, the legs were fairly tired by the time I finished.

Due to family hospital appointments I couldnt run Wednesday or Thursday. On Friday morning I threw on the gear and headed out for a run but I had to abandon after about a quarter of a mile due to dangerously icy roads.

Saturday
6 miles @ 8:15m/m with 8x100m strides

Sunday
13.9 miles @ 8:41m/m
This run started out ok but after 10 miles my legs started to get tired and it turned into quite a slog for the last 3.9 miles when the pace dropped to below my recovery pace. I dont know why this run ended up being such a slog maybe its because it was my longest run in 4 weeks but hopefully it is only a minor blip.
32 miles for the week.

jake1970 · 19-01-2017 10:37AM

Monday
5.4 miles @ 9:19m/m recovery

Wednesday
7.7 miles @ 8:24m/m Speed
2 sets of 4 x 200m@ 800m - 1 mile pace, 4 mins recovery between sets.
1st set: 43, 43, 44, 44 secs
2nd set:43, 43, 43, 45 secs
First speed session in a long time.
The reccomended time for each rep was between 43 and 46 secs so I was happy with that.

This Saturday I have a half marathon in Staplestown that I had signed up for in preparation for Donadea. I dont have a time in mind, the plan is to get around at a decent pace.

jake1970 · 23-01-2017 11:51PM

Friday
4.5 miles @9:01 recovery

Saturday
Staplestown half marathon 1:36:47
splits
7:25
7:35
7:34
7:22
7:28
7:21
7:15
7:19
7:21
7:19
7:27
7:18
7:10(53 secs)
I signed up for this as a training run in prep for Donadea but as training wasnt great my expectations for this were not high. My plan was to get around at a decent pace and I have to say that I was pleasantly surprised with my time even though it is my slowest Half in over 3 years and a long way off my PB.
15.2 miles including warm up and cool down.

Sunday
4 miles @ 9:19m/m recovery.
Legs were a bit stiff from yesterdays Half but they soon loosened up.

36.8 miles for the week

jake1970 · 26-01-2017 10:33PM

Tuesday
6.4 miles @ 8:19m/m with 6x12 secs hills followed by 6x100m strides
Nice little workout, legs were feeling it on the last few strides.

Wednesday
7 miles @ 8:21m/m

Thursday
8 miles with 2x10 mins and 1x8 mins LT intervals with 3 mins recovery between intervals
Recommended LT pace is 6:51-7:01m/m
pace for intervals
6:58m/m
7:01m/m
6:59m/m
I thought that this would be a waste of time with the gale that was blowing out there but fortunately when I ran the intervals the wind was blowing from the side so it didnt really affect me. Usually when I run this type of interval I start out way to fast and suffer at the end of the interval but today I made a
conscious effort to ease into the interval and it worked well.

jake1970 · 30-01-2017 10:15AM

Friday
4.2 miles @ 9:09m/m Recovery

Sunday
10 miles @ 8:08m/m Endurance run
This run finishes off my first week of 10k training. The target 10k is the K-club on the 8th of April and I will probably make an attempt on improving my 5k PB during this training cycle.
35.6 miles for the week.

jake1970 · 02-02-2017 08:35AM

Tuesday
7.6 miles @ 8:17m/m with 6x12 secs hills followed by 6x100m strides

Wednesday
9.1 miles @ 7:53m/m Endurance run
I am really enjoying these runs at the moment as the legs are only now starting to return to some sort of normality after the DCM.

jake1970 · 06-02-2017 10:28PM

Friday
4 miles @ 9:02m/m Recovery with 4 x 100m strides.

Saturday
Rathcoffey 10k 41:57.
The plan had me down to do a LT session so I dropped that in favour of a 10k race. I figured that the race would be a good workout and also I would know how far I am away from my 10k PB.
Splits
6:30
6:42
6:44
6:50
6:49
7:05(1:17)
That went as expected time wise, the first mile was a bit fast which I paid for on the last mile but I was happy with the effort I put in. It does show that I have a lot of work to do to get a PB in this training cycle.
8.8 miles in total including arm up and cool down.

Sunday
9 miles @ 8:09m/m Endurance.
What a glorious spring morning for a run. Run went well but I would have liked it to be a it quicker but I didnt want to push to hard after yesterdays race.

38.5 miles for the week.

jake1970 · 15-02-2017 10:05AM

Tuesday
7 miles @ 8:25m/m general aerobic

Wednesday
7.4 miles
2 sets of 4 x 200m@ 800m - 1 mile pace, 4 mins recovery between sets.
1st set: 44, 44, 43, 42 secs
2nd set:43, 40, 40, 40 secs

It took a while for the legs to loosen up maybe I should throw in a few strides before I start the workout.

Friday
7.1 miles @ 8:24m/m general aerobic

Sunday
10 miles @ 8:27m/m general aerobic
The first half of this run was into a strong head wind and it was a struggle but for some reason the second half was more enjoyable:)

This was a recovery week on the plan, 31.5 miles for the week.

tang1 · 15-02-2017 11:23PM

There's a Garmin link to the old Fr Murphy 5 mile in the GPS thread, the route last year was what's in the link plus the last mile added on at the start to make up the new 10k, didn't hear of any route change this year.

jake1970 · 16-02-2017 01:08PM

tang1 wrote: »

There's a Garmin link to the old Fr Murphy 5 mile in the GPS thread, the route last year was what's in the link plus the last mile added on at the start to make up the new 10k, didn't hear of any route change this year.

Thanks for that B, if I dont get the desired result in the K club at least I now have a back up.

jake1970 · 20-02-2017 11:57PM

Monday
7.4 miles @ 8:21m/m
6x12 secs hills followed by 6x100m strides
Tried out a new hill for this run, it wasnt as steep as my usual one so I will return to the old hill for future runs.

Tuesday
8 miles @ 7:46m/m Endurance

Wednesday
4.4 miles recovery

Friday
8 miles with 5 x 1k at 5k pace
Paces for the reps
6:31 m/m
6:25 m/m
6:31 m/m
6:30 m/m
6:39 m/m
the plan says to run these at current 5k pace which as usual I dont know at this stage of training. I am guessing it is some where between 6:26 and 6:36m/m pace, so that is what I aimed for in this session. This was a good session, I did fade a bit on the last rep but the effort was there.

Sunday
10.1 miles @ 7:53m/m Endurance.
I could still feel Fridays session in the legs on this run.

37.9 miles for the week

jake1970 · 22-02-2017 06:55PM

Monday
4.6 miles @ 9:11m/m recovery

Tuesday
8 miles
2 sets of 5 x 200m@ 800m - 1 mile pace, 4 mins recovery between sets.
1st set: 41, 44, 43, 43, 42 secs
2nd set:41, 46, 44, 45, 46 secs
Tough session especially the second set which was into a strong headwind.
Just to continue Frog watch from annapr's log I counted 34 squashed frogs on the road in the last half mile of my run:eek:.

Wednesday
11 miles @ 7:54m/m endurance.
Very wet and windy but enjoyable run nonetheless.
This was meant to be Sundays run but I changed things around because I have a 5k race on Sunday which is local to me. The route for the 5k is not great but I will treat it as a workout as I will drop a LT session for the 5k. The race is in Robertstown in Kildare and it will have 2 legends of Irish Athletics running it, Sonia O`Sullivan and Irish 800m record holder David Matthews. If anyone is interested in running the 5k you can register here https://www.popupraces.ie/events/robertstown-n-s-5k-fun-run/

tang1 · 24-02-2017 02:40PM

All best Sunday L, hope it goes well. Nice to race against Sonia I have to say.

hot buttered scones · 24-02-2017 04:57PM

Have a good one Sunday.

Mrs Mc · 25-02-2017 12:37AM

Best of luck Sunday L

My Log on the Run

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