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Once in a Lifetime....for now
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**WARNING** This may go on a bit!!! Last weeks update was probably my shortest to date but this one will probably end up somewhere towards the opposite end of the spectrum!
Now that we're a third of the way into the year I figured the time was right for me to review how the past 4 months have gone and more importantly how I use it to plan for the next couple of months. For May and June the few races I will be doing will be 5ks, a 5 mile and a couple of 10k races. Yet a quick review shows last week was the highest mileage week I have done, and last month likewise, since I started this journey a year ago. From now until the end of the 5/10k grads plan I will revert to the miles and times suggested in the hope of getting the most from the sessions. No more supplementary miles!
:pac:
You can ignore all the heart rate data as I've mainly put that there for future reference. That being said if you're good on that kind of stuff feel free to comment/ criticise/ praise! :pac:
My heart rate zones based on the Karvonen Heart Rate Reserve method are; Zone 1: 116-128, Z2: 129-141, Z3: 142-154, Z4: 155-166, Z5: 167-179.
Monday 23rd: 3 miles @ 9:46 Recovery jog. Average HR:118, Z1 52% HRR. A few laps around Johnstown Park. I think humdrum is the word to best describe it!
Tuesday 24th: Very easy 7.5 miles @ 9:25. AV HR: 126, Z1 58% HRR. I wanted to start getting more running in on grass which I had badly missed the previous week. Beautiful run in the Pheonix Park. Loved it! The evening then ended on a high note when ariana texted me to let me know she will be this years Novices mentor and to ask me to be part of her back room team which I was delighted with. Ariana will be great for the role and will be able to cajole, nurse and urge all the novices in her own sweet and caring way. If that fails on anybody I'll arrive along with the jackboot approach!
Wednesday 25th: 8*1 minute hills session. Warmup and cooldown brought the distance up to 8.4 miles. I did this on the Khyber again, great spot for hills. Target pace was 5:50 per mile pace. Paces were 5:51 (HR 143), 5:42 (145), 5:40 (148), 5:43 (147), 5:46 (150), 5:46 (149), 5:47 (148), 5:38 (150). These were all done off 2 min jogged recovery. They are all in Zone 3 which I think is where they should be....but I'm open to correction.
Thursday 26th: 7.5 miles @ 9:20. AV HR: 126, Z1 58% HRR. Back on the hunt for more grass to run on I went out to Malahide Castle straight from work. What a beautiful evening and a gorgeous park. I meandered all over the place, this way and that, just taking in what felt like the first real summers evening.
Friday 27th: 5.3 miles again at a very easy 9:22 pace. AV HR 122 Z1 55% HRR. More grass! Nipped across the road to ALSAA after work and did a few laps of the pitches/ XC lap. Another smashing evening and the fields jam packed with hares....a bit of caution needed with their burrow holes all over the place!
Saturday 28th: Session day. Total miles 7.7 Plan had 15 mins of tempo, a 4 min jog recovery and then 10 minutes at threshold pace. Tempo was done at 7:18 per mile pace and threshold 6:52 per mile. Both were a touch faster than the 7:21-7:32 and 7:00-7:10 paces on the plan. Heart rate average during the tempo was 144 and the 153 for the threshold, both in Zone 3 (at opposite extremes!)
Sunday 27th: Long Run 14.7 miles @ 8:58. AV HR 128 Z1 60% HRR. Some runs are just perfect and this was one of them. Nothing to do with pace, distance or any such stuff...more a simple "it's great to be alive" sort of thing. I ran out along the Royal Canal from Cross Guns Bridge to near Clonsilla I think. Even though it was 7.30am there were walkers and joggers, a great sunny morning, swans and ducks. I particularly enjoyed the section from The Twelfth Lock onwards where the tarmac pathway gave way to an ever narrowing trail path. The dawn chorus may have passed but the birds were still belting it out!
Next up is a BHAA 5k on Wednesday evening. Legs not at all fresh but sure I'll give it a lash anyway. It'll be my first BHAA race but hopefully will add a couple more by the end of May.
Weekly Miles: 54.3
Monthly Miles: 220
YTD Miles: 7550 -
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I'm really looking forward to the novices thread. I know it won't really kick off in a real way until the training plans begin. From then on it gets real!
The race tonight is a real shot in the dark. Too many recent miles in the legs and my first evening race. It'll be a bit of a rush as I won't finish work until 6.15. I think this is called getting your excuses in early! :pac:
Sometimes the best races are under the least ideal conditions... we'll be having no excuses
Seriously though another great week S. Your training since DCM has been so impressive and your training for DCM too for that matter. You're so consistent and sensible, you really have the right approach and it has paid off and will continue to do so. Whatever the result tonight i know there's a 5k pb and sub-20 on the cards.0 -
Good Luck at the 5km tonight and I have no doubt you will be very happy with your performance
I also agree, great news on the new DCM novices for 2018 I am really excited to see it up and running and what a great team they behind them 0 -
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Thanks for the well wishes folks! Thrilled, delighted and excited! A 1:24ish improvement on my PB which now stands at 19:23 (on my watch). I probably lost 4/5 seconds to the gun so it'll officially probably be 19:28. Made up I am.
unless you are standing on the line when the gun went off, go by chip time so 19.23 it is
Delighted for you Sean, well done again. your hard work has paid off 0 -
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Week ending 6/15/18 Week 6 Grads 5/10k plan.
Monday 30th: Plan and actual was 30 mins @ recovery pace. 3 miles @ 9:54 all on the grass football pitches of the local park.
Tuesday 1st: Again more very easy miles. The 60 planned minutes got me another 6.2 miles in the bag. Took it very easy with the BHAA race scheduled for the following evening.
Wednesday 2nd: My first BHAA race, the Bristol Myers Squibb 5k. I wasn't sure what to expect from this but had decided to try for a PB of a few seconds by doing as close as I could to 4:06 per km to hit 20:30 or thereabouts. The day at work was mad busy however and I was on my feet all day. Wasn't feeling great or very optimistic beforehand. I met Damo for a bit of a warm up and then headed to the start while Damo ran back to drop off the gear
The race itself was a bit of a weird experience. I've gotten very good at ignoring the charge off the line and just settling into my own pace. Sure enough I was caught in a stampede and it felt like half the field ran past me as I trundled along. After about 500 metres I looked at the watch to see if I needed to pick up the pace....3:35 pace! ****, slow down!! Just before the first Km I looked ahead and could see Damo about 50 metres ahead. Cool, that's about what he should be gaining every km....watch beeps, first Km 3:53! Decision time....slow down more or bite the bullet, God knows when I might get the chance again. Felt very comfortable so decided to stick with it. The next 2 Kms were 3:56 and 3:54. My mind was in overdrive working out how much I could slow down 'when', not if, the fatigue really kicked in. At this point I noticed Damos group was no further ahead, perhaps even a bit closer. I kept at it with the watch showing a nearly constant 3:55 pace. I was passing lots of runners at this point and actually reeled in Damos group quite quickly. This Km clocked in at 3:52. I sat in behind the 4/5 lads and decided I'd try stay there until the end. Was as comfortable as I could ever hope to be at that pace. Tucked in nicely for about 500 metres until Damo noticed me and encouraged a fast finish. In that second comfortable became hanging on. It felt like I was slowing badly but there must have been something left as I later saw the last k was 3:38. I crossed the line 1 place and one second behind Damo and stopped the watch 19:23!!! A 1:24 PB. Sub 20! I was flabbergasted and thrilled all at once!!! In fairness Damo was thrilled for me. I said it before and I'll say it again he's a great young fella.
Had a great spread after, some gorgeous noodles, raw veg and Ramen broth. It was a brilliantly organised race, top drawer. Gun time ended up being 19:25 so I'll take that. 3rd in the male O50s, not a prize but also something beyond I ever believed I could do.
Thursday 3rd: So one of the 'rewards' of a big PB are shiny new slightly faster training paces! As a result my 30 minute recovery run came to 3.4 miles @ 9:12
Friday 4th: Another very easy run of about an hour. 7.2 miles @9:08
Saturday 5th: Plan had this as a session day of threshold intervals but I decided to do Poppintree Parkrun at threshold instead. The scary bit was that my new threshold is nearly 10 secs a km faster than the old one!! I jogged up and as I entered the park I saw Wubble jogging along. Continued a warmup in his excellent company. Set out on pace and pretty much kept it at 4:10 as planned all the way. However with some of the tight bends the course ended up short on Garmin so my 20:23 was actually a 4:06 pace. It felt harder than I expected maybe because it was too fast, maybe because of Wednesday's exertions or maybe because of a few beers the night before! :rolleyes:
Wubble finished shortly afterwards in his best time for a while. I think we'll be sharing the same stretches of Tarmac very soon!!
Sunday 6th: Oh wow what a morning. I was in the Phoenix Park at about 7:45 and it was beautifully mild. 2 idyllic laps of the park later I had 13.4 miles added to the weeks tally at an 8:49 per mile average.
So that was the week that was, an ambition achieved so thrilled to bits!
Weekly Miles: 46.9
Monthly Miles: 43.9
YTD Miles: 8020 -
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There's a lot to be said for ignoring the watch sometimes isn't there? Not sure if you've read Duaningtons report from Tallaght but we could all learn a lesson from that and from your 5k. If you can dial in running on feel for a 5k that's the way to go. Great run and a massive pb. Those watches make us run within ourselves sometimes. 0
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Swashbuckler wrote: »There's a lot to be said for ignoring the watch sometimes isn't there? Not sure if you've read Duaningtons report from Tallaght but we could all learn a lesson from that and from your 5k. If you can dial in running on feel for a 5k that's the way to go. Great run and a massive pb. Those watches make us run within ourselves sometimes.
I haven't read it but I'm on my way to it now. That being said I don't think I'm near to being able to do that yet. At 4.1 km I would have felt reasonably comfortable with a strong finish in the tank. At 4.2 I had jelly legs!! :pac:0 -
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After seeing your entry in the best of 2018 thread(you have me by 1 second!!!), I said I'd revisit your log. I've been very poor with the logs department lately.
I must say I am very impressed with your discipline and dedication in your training. The rate of improvement, brilliant as it is, is just a reflection of your talant and overall approach to running. Well done...
I may try to hang onto your coattails at a race in future 0 -
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martyboy48 wrote: »After seeing your entry in the best of 2018 thread(you have me by 1 second!!!), I said I'd revisit your log. I've been very poor with the logs department lately.
I must say I am very impressed with your discipline and dedication in your training. The rate of improvement, brilliant as it is, is just a reflection of your talant and overall approach to running. Well done...
I may try to hang onto your coattails at a race in future
Haha. Thanks very much. I know I'm making progress when someone tries to drag me into the Boards mind games!
I've a long way to go yet to bridge the gap from '17 novice to those of previous editions!0 -
Week 7 Grads 5-10k Plan
Monday 7th: I had to go down to Mullingar to see if my youngest got a run for the Meath minors in the first game of the Leinster championship against Westmeath. He is only back training after a hamstring injury. He came on in the last 10 mins of an easy enough win and kicked a good free just before the end. The next game gives me a conflict of interest as Meath play the Boys in Blue in the second group game! :eek:
As for my recovery run that day.....it was a really nice 5 miler at a gentle 9:13 pace out and back a stretch of the Royal Canal....rural style!
Tuesday 8th: Another of my twice weekly very easy 60 minutes approx runs. Local roads, meh day, 6.9 miles @9:09
Wednesday 9th: Session day. 10*90 secs VO2 max with 2 mins jogged recovery. I was a bit afraid of this one because of new faster training paces and it was a session similar to this that I found the most difficult of the sessions on the HM plan. Target pace was 5:54 to 6:01 per mile. I didn't settle into the pace at all and the first 3 reps were 6:20, 6:08 and 6:04. After that I had a bit of a chat with myself and finished out with 5:53, 5:58, 5:54, 6:01, 5:58, 6:01 and 5:58. Happy enough by the end of it. Total miles including extended warm up and a cooldown came to 9.7m
Thursday 10th: A 70 minute very easy run around the locality again. 6.5 miles @ 9:09
Friday 11th: A messy evening run. Left Ballyboden at 4pm across the M50 to get an hour run in the Phoenix Park before going to the airport to collect someone at 7. Turned out the M50 resembled a carpark and I didn't get to the Hole in the Wall until 5.30. Got the hour done, 7.5 miles @ 9:02 Passed MurphD and could only spare the time for a wave, very bad mannered of me. Apologies
Saturday 12th: Session day. 30 mins tempo. New tempo is 7:02 - 7:13 per mile. I really enjoyed this but it's amazing how much faster it feels and harder to do when running alone compared to a Parkrun or a race. Average pace for the 30 mins was 6:59 per mile. Total incl w/u and c/d was 8.8m
Sunday 13th: Long run day. 14.3 miles @ 8:42. A lovely afternoon for a run and I went on a few roads I hadn't run on before. Headed down to Ballybough before getting on to the Royal Canal way passing by Croker, Phibsboro, Broombridge, Ashtown and up to the M50 aquaduct. Turned and came back through Cardifsbridge Park and Tolka Valley Park. Warm but really pleasant and great to see all the families and kids using the Canal walkway.
So it's half way in the plan and the Sunday runs will begin to shorten by 5/10 mins a week until the mini taper. I have shelved plans to do the beach race in Sandymount on Tuesday and will do the Bob Heffernan and Dunboyne 5 mile over the next few weeks.
I have a visit to a physio tomorrow to check out some niggles I have had both from pre running days and from the past year of training. Left hamstring and right Achilles being the primary concerns.
Weekly Miles: 58.9
Monthly Miles: 102.8
YTD Miles: 8620 -
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I had a therapeutic ultrasound on mine and have been doing loads of calf strengthening exercises, I also have heel lifts in my runners weaning off them now all depends on what the cause is and working out the tipping point. your physio will be able to help pinpoint what is the cause and get you sorted
My son had dry needling on his calf strain, he found it great our physio explained how it works and how it's important it is performed correctly, I found it very interesting.
I am glad you're going to get sorted!!
now-now I will pretend I did not read that! DCM is calling you LOL do not sit on the fence too long 0 -
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All good with the physio. Well by that I mean nothing really bad. Haha. Hamstring is just very tight since I pulled it badly last year. It'll never be as good as the right but is still terribly tight apparently and could be improved greatly with some stretching. Achilles nothing to be worried about, just a slight thickening of the tendon. So overall it just means I'll be joining all ye stretchers and rollers.
Great news 0 -
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Week 8 Grads 5-10k Plan
So this was to be a step back week on the plan which in reality just meant a shorter than usual long run. I had planned to do the BHAA Beach Run on the Tuesday but life got in the way :rolleyes:
Monday 14th: The usual recovery jog in Johnstown Park. 40 minutes, 4.2 miles @ 9:21
Tuesday 15th: 60 minutes was on the plan today and I was just a few minutes over thanks to a couple of diversions I had to take to avoid some of the miles of barriers in the Phoenix Park which were erected to detain those of questionable music taste from leaving some concert... Once I got away from the barriers, articulated trucks, generators and scaffold I really enjoyed another fine day in this beautiful park. 6.7 miles @ 9:08
Wednesday 16th: Session day. Plan and actual, 5 * 3 mins AP (6:09-6:16 per mile pace) with 3 mins jogged recoveries. Another stunning morning this time in Marlay Park. One of those very rare dream sessions where it all just clicked. I fell into the pace straight away and while the last rep required a bit of a push I could have done one or two more reps if required. Paces were 6:11, 13, 06, 08 and 6:07. I was so happy with this that I treated herself to a coffee and me to a coffee and double chocolate muffin with whipped cream! :pac::pac: Mileage incl W/u and c/d was 8.1
Thursday 17th: 75 mins very easy. 8 miles @ 9:19. Just did a loop locally which involved a lap of each of the 3 public parks nearby. Really warm day and the noise coming from the campus bar of DCU as I passed it while running around Albert College Park indicated lots of cider was being taken to fight off the warming effects of the sub tropical temperatures.
Friday 18th: 45 mins very easy. 4.8 miles @ 9:20 Nothing to report other than the fact that it happened.
Saturday 19th: Session day. Plan and actual was 2 * 12 mins at threshold (6:42-6:52). Paces were both 6:43. This didn't feel as good as it reads. In fact it felt terrible from the start. I really struggled to hold the pace and had to fight for the last 3/4 minutes of each rep just to get to the end. It's 22 min 5k pace and I'm struggling after 9 minutes. WTF
Sunday 20th: The not long LSR which should make it an SR, right? But this plan has the LSR at a faster pace than every other non session day so I have to drop the S too? I did this R in the Phoenix Park on my way back from a nice Chinese with the youngest lad. Same as the day before I felt lousy. Same pace as my 14 miles last weekend but was in bother after 3 miles. Legs were heavy and sweating far more than the weather merited. Not feeling too good about things....is the shift work and associated bad sleep catching up with me? Am I overtraining? Do I need some rest? 7.9 miles @ 8:48
Weekly Miles: 48.4
Monthly Miles: 151.2
YTD Miles: 910
Week 9 Grads 5-10k Plan
Monday 21st: So maybe I need a rest. Let's just do the 20 mins recovery jog on the plan instead of the usual 30 or 40 I actually do. 2.1 miles @ 9:31
Tuesday 22nd: Bob Heffernan 5k Race Report
So I wasn't exactly full of hope heading to this one but had been really looking forward to it. I have been enjoying the few club run races I had taken part in and was full sure that based on all reports that this trend would continue. I got down good and early mainly as a result of getting out of Dublin before the M50 came to a standstill. Collected my lime green tee shirt (tee shirt, super spread and chip timing for €13!! Credit where it's due and something others could learn from). Bumped into MurphD as I was leaving the ballroom or disco which served as race HQ. A quick change and then a 2 mile warm up including the mile jog out to the start line. I knew Eyrie from these parts was racing and I hoped to get a chance to say hello. Armed with all the information I had gleaned from a Strava pic...namely what her legs look like and that she has pink runners with some orange detail on the side...I set about looking for her. However scanning all the female runners from the waist down was never a good plan :eek: I decided to give up the hunt before I was arrested! :pac:
I had made my mind up that my target was to get under 20 again after breaking it for the first time in the BHAA 5k a few weeks ago. This one was a proper road race, not pancake flat nor on tarmac as smooth as a snooker table.
The field were called to the start and despite it being a decent road it was very congested with loads lining up on the grass verges at either side of the road. I was a bit perplexed that a woman with a large husky dog lined up straight in front of me. ( In fact I was surprised it would be allowed in such an event ). The start was very messy when it came with lots of sorting out to be done. There were 500 metres gone before there was anything resembling clear running space. At this point the watch said 2 mins so it didn't affect my race at all. I went through the first Km in 3:57. It was only about then that people stopped passing me. The next km was 3:51 and it was the point where I had a decision to make...slow down and stay on plan or just go with it. It took all of 0.001 of a second to decide. Keep her trucking along. The next 2 Kms were 3:53 and 3:51 and I was really hoovering up slowing runners like a state of the art Dyson! It's amazing how even paced running can move you up through the field. The legs were starting to burn though and thoughts of easing off and slowing to a 19:59 came into my head. Then she came into sight ahead...a female runner from Ballyroan and Abbeyleix (yes I checked the results after!) who seemed to be the only nearby runner not slowing. She was looking strong and catching her refocused the mind. Had to dig deep to catch her and eventually did with about 100m to go. Kept the effort going to the line and clocked 3:34 for that last Km.
I saw 19:20 on the gantry and stopped the watch at 19:13 both of which knocked a few seconds off my PB. The thrill lasted about 2 seconds until my body reminded my brain that I was fooked!! I grabbed a bottle of water and fell in a heap on the ground for a minute until I could summon the energy to sit up. MurphD arrived alongside very shortly after and collapsed into a similar shaped heap before also eventually righting himself. Fair to say he didn't have the same feelings of contentment that I had. Better days around the corner I'm sure. I was introduced to Singer who had put in a very impressive time. I look forward to meeting the lads again soon.
After a 2k cooldown I ventured back into the local Saturday night pick up joint. I had picking up on my mind alright. I was starving and needed to pick up as many sandwiches as possible! I grabbed a handful off the nearest table and swallowed them whole. Thankfully the place was thronged so nobody could really see the pig I made of myself. To fully ensure my suid like behaviour wasn't noticed I moved from table to table, striking with the speed of a venomous snake, grabbing a handful, swallowing and moving on to the next table! ( it was probably done quicker than I managed to move at any point during the race)
So to finish this epic...to the person who made the egg mayo sandwiches I salute you...to the person who made the mixed salad sandwiches I think I might love you!
Johnstownbridge I'll be back 0 -
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