Are those my feet?

Thanks for the warm welcome to this neck of the woods, much appreciated!

I didn't do much in the first week after DCM, save for a brisk 20 minute walk on the Thursday. Stepped things up marginally this past week.

Monday - Brisk 30 minute walk
Tuesday - Brisk 30 minute walk
Thursday - 2 miles @ 10.43 min/mile
Sunday - 3 miles @ 11.15 min/mile

On the Thursday and Sunday runs I just ambled along at whatever felt like a very easy pace on the day. For comparison sake, my actual marathon pace was 9.36 min/mile. Both runs felt good, and it was great to get out again. The plan for the coming week is along similar lines, maybe 3 runs for a weekly total of 10-12 miles.

Current short term plans are another 2 weeks of handy stuff, maybe a few strides the second week, with a parkrun on the 24th November being my first serious effort after DCM. After that I'm planning on starting the grads base building plan the first week of December.

I think I've mentally recharged somewhat this week. Spent the first 10 days after DCM absolutely buzzing, and it felt like I was thinking about running 24/7. But in the latter part of this week I think I've managed to emerge from my running bubble now and again. I've also noticed that my appetite is still at pre-DCM levels. I would never have been a massive eater, but I'm certainly putting away the grub at the moment.

Another pretty quiet week for me as marathon recovery continues.

Tuesday - 2 miles very easy (11:01/mi). Had planned on 3 miles, but it got dark quickly and I made the call that 2 miles was enough. The joys of running on country roads.

Thursday - 4 miles very easy (10:46/mi). Went with a local running group. My OH and sister go regularly, but I only went a couple of times previously. It's a big group, with all kinds of paces, and I can see great camaraderie in the group, so I will hopefully go back more regularly. Stuck to my own pace on this occasion anyway, which was a bit of a no man's land between groups.

Friday - 2 x brisk 15 minute walks. Car was in for a service, so I walked from and to the garage. Felt a twinge in my left Achilles during the walk. Took that as a reminder to get back to the stretching and foam rolling. I also have a small ball I roll under my foot, so gave that a good workout Friday evening. No repeat of the Achilles pain since.

Saturday - 4 miles easy with 4 x 30s strides (10:09/mi). This run was penciled in for Sunday, but plans were made for a few pints on Saturday night and I didn't fancy a hungover run, so changed the run to Saturday. It felt good to run at a slightly faster pace, albeit briefly. The first stride was a shock to the system, as my legs didn't know what hit them. I was fine after that though. None of the strides were exactly textbook, but it's a start. Felt a soreness in the big toe of my right foot. Suspect it may be due to the running shoes, so I'll monitor for now.

The week ahead figures to be quiet on the running front. I work a shift pattern and this weeks schedule makes it tricky to squeeze in runs. I'll get in a few walks, and hopefully a couple of easy miles one or two days, before giving my local parkrun a lash on Saturday.

I've been thinking about cross-training recently. During marathon training I did a home power yoga DVD half-a-dozen times, so I will probably re-visit that. Swimming is the other activity that I've been considering. Running wise, I've been looking at races for 2019. My shift work makes to tricky to fit in some of the races I'd like, but I've some races from 5km-10mile earmarked before DCM training starts in July.

Time to catch up on the past fortnight:
Monday 26th November: 3 miles easy (10.34/mi)
Tuesday 27th November: 4 miles easy (10.20/mi)
Thursday 29th November: 3 miles easy (10.20/mi)

Those runs were at nominal easy paces, I was just going by feel really. On the Friday I worked out my training paces for the base building plan, which put the above paces in the easy/moderate bracket. To work out my paces I used the recent parkrun, and also the half marathon I ran during DCM training. Both race times gave me training paces within a few seconds of each other, so I'm happy enough to roll with those for the moment. The paces are probably a touch on the conservative side, given that the parkrun was on a hiily course, and not a 100% flat out effort, but I figure it's no harm to use those paces for a couple of weeks. I've a 4 mile race on Stephens' Day, so I'll recalculate the training paces following that. Anyway, back to the runs:

Saturday 1st December: 4 miles easy (11:18/mi)
Monday 3rd December: Base Building Day 1, 45 mins very easy (11:58/mi)

When I saw the easy and very easy paces that the calculator threw out, I thought they looked so slow, and they were. Took a bit of getting used to, but felt fine after 10 minutes, and I managed to hold myself at the prescribed pace for the remainder of both runs. Unfortunately, I came down with a cold on Tuesday and that put paid to my running for the remainder of the week. I'm recovered now, and plan to get out this evening for a very easy 45 minutes. My work schedule will make regular running a challenge over the next few weeks, but I hope to squeeze in enough to keep the base building plan on track.

In better news, I passed the 1,000 mile for 2018 last weekend, so I figure it's a good time to introduce a monthly mileage table to the log.
I've gone back as far as my Garmin records allowed, which neatly brought me to January '16:

Month|2016|2017|2018
January|21|5|51
February|19||51
March|27||62
April|3||55
May|1|18|74
June|2|38|96
July||33|129
August||49|137
September|1|25|179
October|4|42|136
November|6|40|34
December||51|
Total (mi)|83|301|

Sun 23rd Dec: 6 x 1 min @ VO2 max, with 2 min recoveries. 48 mins, 4.42 miles @ 10.52/mi avg.
As I mentioned last week, this session was used as a tune-up of sorts for the forthcoming 4 mile race. Target VO2 max pace was 7:30 - 7:22. None of the reps fell within that range, but most were close enough; 7:31, 7:14, 7:33, 7:14, 7:51, 7:33. Really enjoyed this one, felt good to stretch the legs, although I did wonder how I was going to manage to hold a 7:30 pace for 4 miles.

Mon 24th Dec:

Tue 25th Dec:

Wed 26th Dec: Clonmel AC Stephen's Day 4 miler. Official time: 29:13
Got into Clonmel about 45 minutes before the start. Knocked out a few stretches and got in a bit of light jogging to warm up. Lots of people were commenting on the decent weather, as apparently previous years had been hampered by poor weather. This was my first attempt at a 4 miler, and also my first attempt at a short race since last May. I had a plan to go 8:00 and 7:40 for the first two miles, then depending how I felt either keep at 7:40 for a 31:00 finish, or pick it up if I could and try sneak a sub 30. But all that went out the window as I tore out the gate at a 7:10 pace. The pace felt manageable, but I did worry that I'd pay for it over the closing stages so I tried to hold the pace in check a touch. Felt my shin aching around the mile mark, but that wore off pretty swiftly. I maintained a good pace to halfway but as we turned for home, the breeze was now into our faces. I tried to reign myself in slightly over the third mile, to leave something for a finishing burst. By the time the final mile came around it was just a matter of grinding away and maintaining the pace. Crossed the line very happy that I'd smashed my sub 30 dream target. Mile paces were 7:12, 7:24, 7:24, 7:17. This was a nice course, net downhill and a great turnout of over 500 runners. I'll have another pop at this distance in April or May in another local race. That'll be a hillier course, but I've a time to aim at now.

Thu 27th Dec: 20 mins recovery at 11:46/mi = 1.78 miles.
This was my first spin on the latest addition to my running equipment - a treadmill. I was pretty stiff following the previous days exertions and this helped loosen me out a good deal. I did learn a lot about treadmill running as a result of this initial foray. Basic stuff like open a window, and don't hold onto the bars, as well as paces. As I live in the unlit countryside, the treadmill should be useful from time to time.

Fri 28th Dec:

Sat 29th Dec:
I had penciled in a 60 mins very easy for this day, but I was still feeling it a bit in the legs following the 4 miler, so decided an extra days rest would serve me better.

Sun 30th Dec: 60 mins very easy. 5.22mi @ 11:30/mi.
Back into the base building plan at week 3. I was feeling much better now, and glad I took the extra days rest. My new very easy pace is 10:35 - 11:21, almost a minute faster than previously. This run was slower than that, possibly due to a hillier route than I've used recently, an adjustment to the new paces, and still a bit of the 4 miler in the legs.


So, low enough mileage over the Christmas break so far, but some good stuff in there I reckon. The next target is a local 5km on 20th January, followed by the Dungarvan 10 miler on February 3rd. That will mark the end of the base building plan, which I'll follow up with the 5k/10k grads plan. I'm hoping to get in a race every 4 weeks or so over the first 6/7 months of 2019, mainly in the 5k/10k range once the Dungarvan 10 miler is done.


Updated PB's table:
5k | 23:18 | Feb '18
4 mile | 29:13 | Dec '18
10k | 48:29 | Mar '18
10 mile | 1:23:17 | May '18
HM | 1:54:00 | Aug '18
Marathon | 4:13:21 | Oct '18

Thanks very much to everyone for all the positive comments recently, they are really appreciated and it really does give me a boost to see people taking an interest in my progress. Thanks again!! Anyway, back to the running:

Mon 31st Dec: 60 mins progression run, 7.51 mi @ 9:59/mi avg pace.
I broke this into 4 x 15 minute blocks from easy to MP. I used planned MP (9:09) as if had I used actual MP (9:36) there would have been very little scope for progression. Enjoyed this run, and kept paces in correct ranges throughout.

Tue 1st Jan 60 mins very easy, 5.42 mi @ 11:04/mi
This was an early morning run by my standards (09:00) and I really enjoyed. Roads were quiet with the day that was in it, and this was just a lovely run. I hope to get in some more early morning runs when possible as I really enjoyed this one. Paces spot on.

Wed 2nd Jan:

Thu 3rd Jan: 50 min mix (9 easy, 1 hard), 7.8mi @ 10:14/mi avg.
Now this was fun. Speeds for the hard segments were 7:16; 6:41; 6:48; 6:12; 6:48. Those paces come in between Aerobic power and Anaerobic endurance when referenced against my current training paces. Effort felt right and I felt suitably recovered for the next rep each time. However, I did feel it in the legs for the next days long run.....

Fri 4th Jan: 1 hour 45 mins easy, 9.76 mi @ 10:45/mi.
This was a slog. Paces came out in the very easy range as opposed to easy as per plan. But that was all I could muster. I figure a few factors contributed to this being a tough one:
1 - The previous days efforts.
2 - I chose what was a hilly enough route. Rookie mistake.
3 - This was my longest run since DCM.
4 - This was my first week training with new paces, so I would have been covering more ground all week anyway, so an accumulative fatigue worked against me.

Felt like pulling the plug on this run a few times during it, and maybe I should have, but I persevered and got it done. 3 weeks of the base building plan down.

Sat 5th Jan:

Sun 6th Jan: 60 mins very easy, 5.52 mi @ 10:52/mi
This was my first opportunity to run on grass in quite a while, so I took advantage. A pretty boring run, but legs felt reasonably fresh.

So this week brought an end to 2018, meaning it's time to update my mileage table. Very pleased to pass the 1,000 mile barrier for the year. 1,500 seems like a reasonable goal for 2019, but we'll see how it goes.

Month|2016|2017|2018
January|21|5|51
February|19||51
March|27||62
April|3||55
May|1|18|74
June|2|38|96
July||33|129
August||49|137
September|1|25|179
October|4|42|131
November|6|40|34
December||51|84
Total (mi)|83|301|1083

Huzzah! wrote: »

Janey. Mind yourself. Good luck on Sunday!

Thanks!

ReeReeG wrote: »

Good luck. Have to say, you do a great job keeping easy "easy". Hope you feel strong on Sunday!

Thanks. I think running in the quiet countryside helps me keep it easy. I can just amble along at a constant pace, but I do find anytime my route takes me through the local town that I quicken up a touch. I think there's more distractions in town which take my concentration and pace slides up as a result.

Mini update from today's run:
45 mins very easy, with 4 strides thrown in the middle. 4.28 miles at a 10:32 average pace.
Most importantly the ankle felt fine. Legs felt pretty dead though, I'm not sure if that was as a result of the mini layoff or what, but hopefully I'll have a bit more pep in my step come Sunday!

Seen as January is in the rear view mirror I'll update my mileage table. Very happy with how the month went overall.

Month|2016|2017|2018|2019
January|21|5|51|131
February|19||51
March|27||62
April|3||55
May|1|18|74
June|2|38|96
July||33|129
August||49|137
September|1|25|179
October|4|42|131
November|6|40|34
December||51|84
Total (mi)|83|301|1083

Race Report: John Tracey Dungarvan 10 miler

As mentioned previously I was targeting sub 80 mins here. I felt like this should be achievable, but there was a lingering doubt in the back of my mind about holding an 8:00 pace for 10 miles. I'd forgotten there was pacers for this, so when tbukela mentioned this my plan was set. I'd tuck in with the 80 min pacers for the first 5 miles, then hopefully pick up the pace a touch from there on in.

I got to Dungarvan in plenty of time, so strolled down to the race HQ and then completed a 15 min warm up at very easy pace. As the start time approached I took up a position just a bit behind the 80 pacers, and we were off right on time. By the time I got through the start line the pacers were already a nice bit ahead, but I just knew all I needed was to maintain that distance for the first 5 miles, and hopefully reel them in after 6 or 7 miles. The first half mile was very bunched and I tried my best not to zigzag and let the gaps come to me. Once we made it out onto the Youghal road things opened up and I settled into a nice rhythm. I remember being surprised when we passed the 2 mile marker. Went through the first two miles in 8:06; 8:03.

It was back onto narrower country roads for mile 3, which had a nice downhill section where i made up some ground on the pacers. I was around a Watergrasshill AC athlete for most of the middle section of the race. I'd pass him, then half a mile later he'd be in front of me again. There was the odd bit of breeze through some of these sections, so I tried to tuck in behind someone when possible, although I'm pretty tall so not sure how effective that was. I just maintained the 8:00 pace through miles 4 and 5, keeping the pacers in sight all the while. Took on a gel as I passed through the water station at mile 5. I still felt strong at this point, although the effort had increased since mile 2. I went through these miles in 7:49; 8:00: 8:02.

Entering the sixth mile I knew I was right on plan through halfway and now was the time to pick things up. Upped the pace a touch and just maintained it as best I could. I didn't want to go too mad just yet, as I knew there was a nice pull ahead after 8 miles, so i was happy to tip away at a 7:45 type pace for these few miles. Mile 7 featured a lovely downhill section, where I could have went a bit faster maybe, but it's one of those that is nearly too steep. Passed the first of the 80 pacers on this section. Mile 8 flattened out and I found it tough enough going for a while along here. Anytime doubts crept in I just tried to lift my head and concentrate on keeping a good form, and it seemed to do the trick. Went through those miles in 7:51; 7:46; 7:45.

Mile 9 brought us back onto the Youghal road and a good surface. Although this is a very tough long drag I had fond memories of it from last year as I was strong going up there and this year was a similar story. I gritted the teeth and just stormed up the hill, passing lots of people. I felt super strong for this mile. Into the last mile and I took a semi breather for the first third after the effort I had put into getting up the hill. I was still motoring nicely though, and picked up the pace for the final stretch. I kept thinking the finish was closer than it was, but another corner kept appearing. Kept the boot down anyway and got there in the end. Last 2 miles were 7:39 and 7:15.

Official time and watch time were 1:18:22. That's a 5 minute improvement on last year, which I'm very satisfied with. It's nice to see some progress. Of course my three year old wasn't overly impressed with a 5 minute improvement, as he innocently suggested that maybe I'll win the next race. Back down to earth pretty swiftly then!