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"And why do we fall Bruce?"

Comic Book Guy

I’ve hummed and hawwed for a while now about starting a running log. Finally decided to dip my toe into the water after reading the great on going threads and reports from my fellow 2018 DCM Novices. They all spoke of the value of keeping a log to track progress and to get invaluable help and support from more experienced Boardsies.

So Who am I and why am I here?!

Basically I’m the Bogeyman used my this year’s DCM mentors to keep their group of Novices in line! I shadowed last years Novice thread but stupidly never bought into the actual plan. “Slow down”, ha what kind of advice is that! Years of repeating GAA drills at match speed had me thinking that the only way of getting ready for a marathon was to do all my training runs at PMP to get game ready, big mistake. While I have since come to terms that my finish time of just under 3 54 was decent enough it doesn’t mask the disappointment of those last 6 miles where I was a physically spent, constantly cramping up empty shell!! As my alter ego might say “worst DCM Novice ever….”

As my username might suggest I’m a fan of all things Superhero! Since DCM 2018 a couple of lines from Batman Begins have resonated with me: Alfred- “took quiet a fall, didn’t we, Master Bruce?” Thomas Wayne- “And why do we fall Bruce? So we can learn to pick ourselves up”.

So this is my log of learning to pick myself up! As it stands I’m currently just over halfway through the P&D 18 week marathon plan (Thanks for the recommendation Dealerz2.0!!) as my preparation for DCM19. So far I have got all the runs in as planned with the exception of the very first weeks long run. All has gone to plan with the exception of a couple of long runs done too quick which I was rightly admonished for on Strava (takes a while for old dogs to learn new tricks!). Have to say I’m enjoying the regime of following a plan and understanding the reasoning behind each run.

I’m not one for creative writing but hopefully I’ll be able to look back on this at a future date and have a sense of progress and maybe even learn a bit. Will attempt to keep it updated once a week between now and DCM19!

"Our greatest glory is not in never falling, but in rising every time we fall". - Batman (sorry I cant help myself :pac:)

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Laineyfrecks

Well done on the virtual 5mile! Great time

Comic Book Guy

September 28th- 9 miles GA with 5 x 600 metre intervals.

WFH again today so fitted this one in before lunch and first of the school pick ups. Out around the bog loop again. Decided to push these intervals a bit more this week as there was only 5 and they were short. First one at 5:28, second one I had to ease well off in the middle of it to let a car safely by me before getting back up to speed again and got it at 5:29, next at 5:26 but really feeling it now. Hit that awkward hill again during the 4th for a 5:31 and was well bet for the 5th at 5:34. Obligatory stop at the end of this one to catch my breath before the shuffle home.

Sept 29th- 14 mile progression run

Legs felt lethargic even before setting off on this one. Chanced taking in the quiet road where I got caught having to pull onto grass bank last time but no problems this time. Met those couple of women that I inadvertently frightened the last time but met them head on both times today so no frights today! The lethargic feeling went after a few miles and hit the 3 pace blocks with no issues.

Sept 30th- 6 miles easy with strides

Legs defo felt tired today for this lunch time run from the office. Easy pace just under 9 minute miles with 6 20 second strides towards the end, was able to push these out but glad it was 6 and not 10 all the same.

Oct 1st- 4 miles at easy

Legs had that drained feeling again today so just a handy out and back during lunch time in the office again. Was actually in the plan for 5 but took a mile off because of that lethargy.

Oct 2nd- Tarmonbarry Virtual 5 mile race

Had been really looking forward to this one before Covid happened and cancelled everything just to get a feeling for racing something shorter.
Took it on as a virtual race just to see how I had progressed if anything in this marathon training block.
Initially had an aim of sub 30 mins for it but had that drained type feeling in the legs the last couple of days so wasn't at all confident about this one at all. Procrastination was the order of the morning before finally biting the bullet.
A 1 mile warm up in our lane and out with a few strides thrown in before I toed the start line. Profile wise the first mile is the easiest having a nice 400 metre downhill bit in it so planned to attack from the start and see how I felt. First mile came in at 5:49 and I was motoring nicely. Took a gamble and kept the pace up in a misguided belief I could bank the time so mile 2 came in at 5:49 again.
In off the main road now doing the back road loop and the pain train was definitely on the way. halfway in and I'm frigged. Negative thoughts are flooding my head and its begging me to call it a 5k TT and just jog the loop tomorrow instead as a "training run". Managed to tough it out but pace had dropped and this mile was in at 6:03. Hadn't done serious damage to my sub 30 min goal so kept plugging along. Managed to lift it for Mile 4 and got in at 5:57 to erase the loss in the previous mile.
Last mile and I'm well and truly in the red zone. First part of it is a uphill that is actually short enough but feels like Everest now and I can feel the pace fall and fall which my watch confirms. Eventually reach the peak and now I have the benefit of a downhill into the village. in my minds eye I had pictured this as the start of a glorious sprint to the line but that isn't happening but I'm able to lift the pace. Into the village and safely across the N5 and its another uphill towards the finish at the football pitch. I'm looking at my watch almost the whole time now and I now know the course is measuring short. Cross the finish line and my watch says 4.90 miles. Balls, would feel bad at not finishing the 5 mile so keep going and eventually hear the beep not far from the start line.
Exhausted and doubled over with that metallic bloody type taste at the back of my mouth, a sensation I haven't felt in a long time. Happy to record 29:45. Short cool down to finish it out.

Oct 4th- 16 mile progression run

Absolutely horrible morning for this one. My wife was working and I had to be back for my son's u10 GAA game more so because I'm one of the coaches so had to cut the distance back from the planned 20 miles.
Headed into and around Longford town for this one as I hadn't headed in this direction for what felt like a long time.
First block of miles were handy out with the driving wind and rain at my back. Was able to hit all the prescribed paces handy enough but Mile 14 was tough, heading right bang straight into the wind and rain. My light rain jacket felt like a full on parachute here, filling up and slowing me down. Still managed to hit the 7:30 pace so I'm hoping what doesn't kill you makes you stronger!!

Comic Book Guy

Huzzah! wrote: »

74 miles - that's some week, J. You're training really well.

How did the legs feel after the recovery room session?

Thanks E. Great to see your log back and the miles climbing!

Yeah it made a difference that evening alright, no lingering feeling of tiredness or tightness in the legs.
My voucher covered the whole session but if I was paying for it myself I'd probably limit it to the compression boots and ice bath and just use the shower to thaw out afterwards.

Huzzah!

74 miles - that's some week, J. You're training really well.

How did the legs feel after the recovery room session?

Comic Book Guy

Sept 21st- 10 miles with 6 x 1k intervals

Back to the usual bog loop for this one. 2 miles at GA before starting into the first interval. First 3 weren't too bad, bit of a headwind for the second one so they came in at 5:43 min/mile, 5:48 and 5:39. A steepish hill of about 200 metres at the very end of the 4th rep almost killed me- 5:49. Really slowed down the recovery run after this one and got through the 5th at 5:44 and despite dying a death halfway through the final one I managed to get in at 5:39.
Que me bent over double for a minute and of course a car comes along and catches me! Must have looked a right clown.
Average of 7:14/mile.

Sept 22nd- 15 mile progression run

Back around the same loop as yesterday with a few more mini loops added in. Of course the neighbour who came across me the previous day wasn't out to see a more composed run today! Did the 3 x 5 mile blocks at the usual 8:10, 7:50 and 7:30 paces.
Average of 7:44/mile.

Sept 23rd- 7 miles @ easy

Working from home today so did this before the first school run. Nothing too exciting, just a nice and handy loop around.
Average of 8:55/mile.

Sept 24th- 12 mile progression run
Same type run as Tuesday but did it all the Leinster side of the Shannon today. Just up and out of a few cul de sacs in the neighbouring village followed by a loop up and back via the Royal Canal. Only lifted my t short, socks and shorts when leaving home in the morning. Luckily I had those blister causing Adidas in the boot and they worked ok today.
Average of 7:44/mile once again!

Sept 25th- 5 miles @ easy
A handy lunch time run from the office. Only thing of note was I totally forgot to pack a towel. Had to do the shopping on the way home before coaching kids GAA so knew I wouldn't fit it in otherwise. Managed to drip dry so to speak and using an extra t short I had packed to finish the process

Average of 8:52/mile.

Sept 26th- 19+ miles with 15 @ 6:50 pace
Out just after 7am. Our youngest had come into our room during the night so I swapped beds with him. Had to creep back into my room before going for my t shirt but couldn't find any gloves in the dark.
Really cold out, cars were well frosted over and a decent fog down. Arms were freezing early on but nothing compared to my hands which took a good 40 mins before they started feeling like my own again!
2 miles at GA and then into it. Felt comfortable early doors apart from the hands which were turning various shades of red. Had my bottle of water stashed just after mile 5. Picked it up and there was a small block of ice in it! Needless to say it was breath taking refreshing and remained so on the next couple of loops I did back to it during the course of the run. First time I didn't finish a bottle on these long runs. Run went fine and the 15 splits were all pretty consistent in the 6:42-6:51 band. The 2 and a bit mile cool down afterwards was almost the toughest part! Stomach felt really empty towards the end and was absolutely starving!
Average of 7:02/mile.

I had vouchers for my brother in laws recovery room in Carrick on Shannon so said I would take my first trip down. 20 mins in those compression boots- weird feeling, like a blood pressure monitor but funny felling your actual pulse in your legs. Then 10 mins in a 1 degree C ice bath. First minute was tough but the Utd game on the big screen beside me proved a useful distraction. I knew there would also be photographic evidence from my Liverpool supporting Brother in Law if I chickened out. 10 mins in sauna and 10 mins in Jacuzzi (damn glad the sequence of those 3 wasn't in reverse!!)

Sept 27th- 4 miles @ easy
A run not in the plan but said it would be no harm. Brought one of my sons out on his bike for the company. Hand enough up and down with no major carry over from the previous day.

15 weeks of the plan done and that's definitely the first where I really felt the fatigue effect. Nothing major but legs had that drained type feeling before heading out on runs apart from today and yesterdays ones. Even has me almost asleep on the couch come 10-10:30pm which isn't like me!
Still through it all I managed to record a new weekly high mileage best of just under 73 miles so I'll take anything I can get!

Comic Book Guy

Sept 14th- 8 miles GA with strides

First lunch time run while in the office in a good while. Very quiet along the full route now that the schools are back. Handy 6 miles before getting into the strides. 10 x 20 second efforts with 40 seconds off in between. I probably do these too fast but nice to push the legs all the same.
Average of 7:40/mile.

Sept 15th- 15 mile progression run

Started this along the canal in Clondra. Took in a new gravel path I noticed a few week ago to see where it went, just out into the middle of a now disused Bord na Mona bog to one of the old railway lines so had to double back. Then took in the path along the canal for a few miles before looping back onto the public road and back into Clondra village. Felt comfortable going through the 3 pace zones but considering they are only in the "hopeful MP pace" + 10-20% that should be the case!
Average of 7:42/mile.

Sept 16th- 6 miles at easy.

Back in the office again today so just a handy shuffle during lunch break.
Average of 8:56/mile.

Sept 17th-9 miles with 5 x 600m intervals.

Trip around the bog loop. 3 miles at GA pace before starting into the intervals. Was looking to keep them around the 5:45 pace but started each and every one too fast meaning they came in at 5:41, 5:31, 5:27, 5:26, and 5:34. Thankfully the plan didn't have a 6th interval!!
Average of 7:30/mile.

Sept 18th- 18 mile progression run

With my wife working the weekend and one of my sons having a football match and my daughter starting back at stage school I brought this run forward to Friday as I knew I wouldn't get it in over the weekend.
Really warm out so stashed a bottle of water along the route before starting into it. Nothing too exciting about the run, just a matter of chugging through the miles.
Average of 7:44/mile.

As I write this I still have that head cold, feel fine apart from the need to never go anywhere without making sure I have some tissues with me. Its not affecting my running but my running probably isn't helping me get over it! Will keep trucking for now.

Lambay island

Treviso wrote: »

Yea you'd never keep up with them, with all of those bags of sand you carry with you :pac:

My thoughts exactly haha

Treviso

Yea you'd never keep up with them, with all of those bags of sand you carry with you :pac:

Comic Book Guy

Lambay island wrote: »

I see Healy mentioned a possible pacing gig, Maybe hes the man to get us both sub 3. Although I will probably be locked in Dublin.

Oh the thoughts of trying to keep pace with ye pair of thoroughbreds!

Lambay island

I see Healy mentioned a possible pacing gig, Maybe hes the man to get us both sub 3.

Although I will probably be locked in Dublin.

Laineyfrecks

Well done on the training to date, it's very hard to keep motivated when your goal race is cancelled...

You sound exactly like me with all the mind games haha, whatever keeps us going really

Comic Book Guy

Sept 7th- 15 mile progression run

Work stuff and kids swimming lessons meant I didn't get out for this run until almost 8 pm. Headed of with the hi viz and carrying the head torch to stick on later in the run. Had no route in mind so went up and down a mish mash of local roads on a whim. Hit the 3 pace ranges handy enough.
Average of 7:48/mile.

Sept 8th- 6 miles @ easy

An up and down along the old main road. Nothing very exciting but absolutely lovely afternoon out for a run.
Average of 8:52/mile.

Sept 9th- 12 miles with 7 @ 6:30

Did this one around the bog loop on the way home from day in the office.
Legs felt heavy enough all day so was dreading this one and suffered a severe lack of motivation for even getting out of the car once parked up. Headed up the road away from the loop just to add on distance to ensure I wouldn't have to run past the car at the end to reach 12 miles.

Even in these warm up miles I was procrastinating like mad and asking myself what's the bloody point of this! Finished the 3 miles at GA warm up and talked myself into it. Played mind games with myself to keep me going with stuff like "get to 5k anyways for Strava, ok lets get to 30 mins at this pace etc. etc."! Passed a farmer trying to move cattle into a holding pen along the road around one corner. of course me motoring by gave them a fright so had to shout in an apology

Got through it eventually with all 7 miles completed with splits of 6:31, 6:27, 6:23, 6:22, 6:22, 6:21, 6:23. So sub 40 for the 10k for a second fastest time for the distance according to Strava afterwards.
Average of 7:02/mile.

Sept 10th- 6 miles @ easy

A run over the border and into Leinster for this one. No major carry over from yesterdays session. Most difficult thing was doing it less than an hour after dinner! The youngest lad came home from school the previous day with a bit of a runny nose etc. so of course I picked it up too.
Average of 8:58/mile.

Sept 11th- 22 mile progression run

Supposed to be doing this run over the weekend but our eldest was making his communion on the Saturday and while my wife is very understanding and accommodating when it comes to my running I wasn't going to push it!

Out just after 7am on a horrible murky grey misty morning. First few miles were a bit uncomfortable as I was a bit chesty from the cold I picked up but this cleared about 20 mins in. Just a matter of ticking through the miles after that with every 2 miles bringing me another 9% of the distance completed (anything to keep my mind distracted!).
Took in the bog road route for this one. Had my water stashed 5 miles into the run and was able to incorporate a 5-6 mile mini loop to come back to it a few more times. Happy to get thru the 3 pace ranges for the run as planned although once I went thru 18 miles and each mile after I had that internal battle where I'm telling myself I have ran far enough now to justify stopping the watch and saving it while stopping to walk/break. Thankfully I ignore it to complete the full run!
Average of 7:47/mile.

Was supposed to get out on Sunday for a recovery run but my nose was like a tap so thought better of it and gave it a pass on this occasion.

The Longford Royal Canal Marathon which I was training towards got canned yesterday. Not unexpected but still disappointing. Will see out the remaining weeks of the plan and see where it takes me.
I put 26.2 miles into the Garmin Connect route planner when I heard just for the giggles. First route it gave me was up around Sliabh Ban and the wind turbines, second go at it and it was sending me thought the busiest streets in Longford town, eh no thanks!!

Comic Book Guy

August 31st- 9 miles GA

Handy run around the bog loop after lunch.
Average of 7:57/mile.

September 1st- 9 miles including 4 x 800 metres

Kids back to school today including our youngest nervously lining up at the door. He got on grand afterwards!
The plan had 6 intervals in it but I went with 4 instead just to break myself back into these sessions. 3 miles at GA and then into them around the same bog loop road as yesterday.
Plan tells us to do them at 5k pace. I've never raced 5k

so not sure what pace to go with but opt for 5:45 saying 800 metres isn't that far!
Big mistake!! First interval is into a really strong headwind that is almost breaking my spirit with each and every stride. Pace is all over the shop and I'm not enjoying this one bit. Manage to get in at exactly 5:45 but the effort was a lot more given the wind and I'm wrecked already.
The second and third reps are on after I have taken a 90 degree turn meaning the wind is fully side on now but not nearly as tough as before.
Paces are still all over the place meaning I do the second interval in 5:35 followed by a third at 5:44. I'm now really glad that I went with 4 and not 6! Final interval again starts on the fast side (stupid belief that the faster I go the quicker this pain is over!!) and halfway through it I have to take on a climb, nothing serious but totally drains me. Finish this interval in a heap at 5:49. Take a moment and then do the 3 odd miles home.
This was described as a recovery week in the plan :eek:

Sept 2nd- 6 mile recovery run

Late night run up and down the N5 in the hi viz and head lamp. Crap night out, rain and wind but nice to loosen out the legs and first step in recovering my pride from yesterday's "effort"!
Average of 8:55/mile.

Sept 3rd- 11 mile progression run

Did this one after dropping kids to school. A straight up and down to Scramoge hill and back again.
Another awful day out with rain and wind straight into my face for the outward bound journey, it all helps with the progression element of the run though! Could feel a blister coming on the ball of my foot the previous day and this one in the rain really nailed it home. Going to give up on the Adidas Boston 8s for a while, just too tight.
Average of 7:41/mile.

Sept 4TH- 7 miles with strides

Supposed to be 8 miles but was a bit tight for time so did the 7 mile loop of the old N5 and new N5 up from home. Blister felt fine running, no discomfort. Very sore later that evening though despite putting on one of those compeed plasters on it.
Average of 7:33/mile.

Sept 5th- 16 miles

Having an issue with the heart rate sensors staying on max power on my Garmin 235 so that it drains the battery pretty quick. Forgot to turn them off going to bed so the watch was dead when I woke the following morning and our electricity was also out so had to do this run without it.
Felt pretty weird to be honest! Tried to maintain what felt like an honest effort the whole way round. Took in the bog loop and added the previous days old/new N5 loop to complete the run.
Looking at the clock in my mums before and after dropping off the gang tells my that I did it in about 1:57 so an average of 7:19/mile so quicker than I was supposed to do but was fairly comfortable all the same.
Blister was really sore for few hours afterwards and I couldn't help walking on the outside of my foot for the rest of the day which of course made that side sore! Compeed plaster seems to have done it's job since though thankfully.

Last night we got the email that our local 5 mile/HM/three quarter marathon was off and was going to be a virtual event instead. Understandable decision and I knew it was coming but disappointing all the same, was looking forward to giving the shorter distance a bash.
Wasn't important in the big scheme of things as an hour later I heard that a friend's dad had passed away. I only passed him and his wife the day before during my run while they were out for a quiet walk. We exchanged friendly hellos and he seemed in great form

Comic Book Guy

Murph_D wrote: »

In Donegal you get a lot of cars just whizzing past. Have experienced a few that were too close for comfort, so i usually step into the ditch now whenever I hear anything coming from behind. Have picked up a few ticks for my trouble! :eek:

They were on ya that quick, flip. Make sure and keep an eye on the bite marks if ya ever get one again, a work colleague had an awful time of it with Lymes Disease.

Murph_D

In Donegal you get a lot of cars just whizzing past. Have experienced a few that were too close for comfort, so i usually step into the ditch now whenever I hear anything coming from behind. Have picked up a few ticks for my trouble! :eek:

Comic Book Guy

Lambay island wrote: »

That going up on grass banks to let cars pass, must be very frustrating. Whats the story with the blood? Did you bring home some road kill for lunch?

Haha yeah I'm like a family pet here D bringing home the roadkill for praise!
The result of a crude job I did cutting my nails. A side career as a beautician doesn't await me!

The cars thing is annoying alright, like the road isn't even that narrow but they keep the car just ticking over behind me even when I slow down and skirt the extreme of the road until I stop to let them by. I'm obviously a double of a truck or tractor in their heads.
Even last year I remember it happening to me with a woman in a jeep who was coming up behind me and there was a clearing not far up ahead where I could have moved into to let nervous nelly pass me but no she starts beeping the horn for me to clear the road straight away!!

Lambay island

That going up on grass banks to let cars pass, must be very frustrating. Whats the story with the blood? Did you bring home some road kill for lunch?

Comic Book Guy

August 24th- 5 miles at easy.
An out and back along the N5 after lunch. Timed it to coincide with collecting the kids from Cul Camp down at the local GAA pitch.
Average of 8:42/mile.

August 25th- 11 mile progression
Awful day out for this one, driving wind and rain. Was supposed to be a 15 mile run but only had a window to do 11 with dropping one of the kids to her friends house and my wife being on nights.
Tale of 2 halves with this run. First half into the wind and rain, tough enough going even at a relaxed pace. Practically jogging on the spot anytime a lorry rushed past me! Much easier second half with the elements at my back. Broke it into usual 3 phases- 3 @ 8:10, 4@ 7:50, and 4@ 7:30.
Absolutely soaked through when I got home. Uncomfortable shower moment after it due to mix of wet t shirt chaffing and nips

Average of 7:46/mile.

August 26th- 6 miles @ easy
Handy enough run in the bog road and back. Nothing too exciting about it. Amazing how different the weather was in just over 24 hours, lovely sunny afternoon out for this one.
Got home and took my runners off at the back door and walked into the kitchen, utility room, back into the kitchen, out to the hall and onto the stairs before something made me turn around and see a trail of bloody foot prints :eek: Ok, ok keep calm I might still get away with this as my wife is having her tea/breakfast before heading to work. Grab a wipe and get to work when my daughter comes down the stairs and asks what all that on the floor. She then goes to get her 2 brothers and loudly tells them to come on for a game of follow the treasure map trail! The gig was up, thanks blabber mouth!!
Average of 8:52/mile.

August 27th- 13 mile progression run
Parked up on the old main road on the way home from work. An out and back route for this one. The old main road is fairly boring as it goes through bog land so nothing of note to keep you distracted. Then into a back road that I haven't been on in an age.
A couple of minutes before getting to the halfway point I meet a couple of elderly women out walking. We exchange hellos and I move on. Do the turn around shortly after and few mins after there they are up ahead but they are going same way as me now. Its one of those back roads with grass growing up the middle of it and they are taking up the full width. It then starts raining so they put their hoods up so I'm now doubting whether they are going to hear me approach. I don't think a loud cough is appropriate in the present circumstances so resolve to loudly say Excuse me from about 15 metres behind them.
I come up to that mark and am about to say it when they have obviously reached their halfway point and do a U-turn. I absolutely lift them out of it with fright!! Make my apologies and continue on.
The run is again divided into the 3 pace groups from the 11 mile run. Only annoying thing is despite it being a quiet back road I have to pull in and stop 3 times to allow cars to pass me from behind.
Average of 7:44/mile.

August 28th- 7 miles GA with strides
Another day in the office so did this one on the way home from work again. Meant to do it at lunchtime but forgot to pack a towel, and even social distancing wouldn't save me there!
Ticked the miles off at GA pace. Took in an even quieter road than previous day for part of the run but yet again I had to stop and step into the grass bank to let cars pass on 3 occasions!
Only had to do 6 100 metre strides towards the end so handy enough day at the office.
Average of 7:44/mile.

August 29th- 18 miles with 13@ 6:50
The plan was for 16 miles with 12 at 6:50 pace but extended it out to partially make up for missed miles on Tuesday and said I'd keep going to half marathon distance at 6:50 pace if it felt ok.
Beautiful morning out to start, sun was absolutely beating down for the first half but it got progressively gloomier on the homeward bound section.
Started into the pacier miles after a 2 mile warm up. They went by reasonably comfortably tbh so pushed on into the 13th mile just to get a sub 1:30 HM time which is only the second time I've managed that. Almost 2 and a half minutes quicker than I did the Longford HM just over a year ago and felt I could have knocked a few more miles out at that pace (not another 13 mind or anywhere close!) so happy enough with that run.
Average of 7:05/mile.

Comic Book Guy

Oh, I almost forgot!
For anyone that hasn't seen it...........Batman and Nirvana together, consider me in fan boy heaven :pac:

https://www.youtube.com/watch?v=ewDSeyWve8M

Comic Book Guy

August 17th- 6 miles @ easy

Night time run with the hi vis on for this one once my wife got home from work. Really quiet out, was able to run a lot of it in the middle of the N5 for the craic! no real carry over from the long one on Saturday but still glad it was at an easy pace.
Average of 8:53/mile.

August 18th- 14 mile progression run

Decided to try a new out and back route for this one to our neighbouring village- Rooskey (also our GAA club rivals!). I don't run on this road as its one of those busy back roads without any road markings and no hard shoulder and has 2 really bad bends on it. However it was before lunch time so opted for it on the spur of the moment.
Usual 3 blocks of paces- 4 @ 8:10, 5 @ 7:50 and final 5 @ 7:30.
The new route made a nice change, and got around the 2 bad bends in one piece both on the outward and homeward journey.
Average of 7:44/mile.

August 19th- 5 miles @ easy

Usual out and back along the N5. Brought a head lamp to go with the hi vis for another night time run.
Average of 9:02/mile.

August 21st- 11 miles with 6@ 6:30
Was supposed to do this run the previous day but we spent the day at home doing a big clean and I was wrecked after it!
So did it on Friday instead after a day in the office. Did my usual thing of pulling in few miles up the road from home and setting off around the bog loop. 3 miles at GA pace and then into it. Tough first mile and a bit into a strong head wind. Then turned left so it was coming on fully sideways and eventually it was helping me out for a mile or so towards the end. Felt pretty comfortable the whole way round bar the first mile, the day off really helped! Splits were 6:34, 6:25, 6:30, 6:25, 6:23, 6:29. Third best 10k time too as per Strava.
Average of 7:04 min/mile.

August 22nd- 20 mile long run

Had intentions of heading out before 7 for this one but it was absolutely belting rain so delayed it for about an hour. Bit wary of the distance this time due to the session the previous afternoon but the miles flew by thankfully.
Helped big time having stashed a water bottle at the 5 mile mark (no accompanying slugs D!!), was able to use a 5+ mile loop twice to get back to it during the run. Also stashed a left over Maurteen gel from last year that I found at the back of my kit drawer. Out of date since April but did the trick!
A lot cooler than last weekend so wasn't drowned in sweat this time either.
Nothing else too exciting about apart from the re introduction of post long run Chocolate Milk- the kids and I were delighted!! :pac:
Average of 7:47/mile.

August 23rd- 3.5 miles @ easy

Was supposed to be 5 miles but brought the young lad out with me on his bike for his first time on the proper road so didn't want to go over board on him. Slower run as a result but no harm!
Average of 9:31/mile.

Laineyfrecks

Lambay island wrote: »

Dam water issues.....One of my DCM training runs in a dark early October last year.(may have been a 16 miler). I had one of those running bottles which has the hand groove and with a black lid on it. I was doing an 8 mile out and back job, so had a bit of water first and stashed bottle on the route then for the way back to pick up. The pick up was hasty and I barely changed stride. Without looking, I proceeded to take a sip. To my utter horror, I felt something slimey cross my lips. I spat out instantly to see a slug hurdle through the air. I was telling that to Laineyfrecks on a warmup run in Bohermeen and she nearly got sick there and then

Oh my god it has made my stomach turn again...thanks for the recap D

Comic Book Guy

Lambay island wrote: »

Dam water issues.....One of my DCM training runs in a dark early October last year.(may have been a 16 miler). I had one of those running bottles which has the hand groove and with a black lid on it. I was doing an 8 mile out and back job, so had a bit of water first and stashed bottle on the route then for the way back to pick up. The pick up was hasty and I barely changed stride. Without looking, I proceeded to take a sip. To my utter horror, I felt something slimey cross my lips. I spat out instantly to see a slug hurdle through the air. I was telling that to Laineyfrecks on a warmup run in Bohermeen and she nearly got sick there and then

That's nasty D! And here I am making dinner right now!

Lambay island

Dam water issues.....One of my DCM training runs in a dark early October last year.(may have been a 16 miler). I had one of those running bottles which has the hand groove and with a black lid on it. I was doing an 8 mile out and back job, so had a bit of water first and stashed bottle on the route then for the way back to pick up. The pick up was hasty and I barely changed stride. Without looking, I proceeded to take a sip. To my utter horror, I felt something slimey cross my lips. I spat out instantly to see a slug hurdle through the air. I was telling that to Laineyfrecks on a warmup run in Bohermeen and she nearly got sick there and then

Comic Book Guy

August 10th- 10 miles with 5 @ 6:30 pace.

Usual feeling of dread over this type run! 3 miles at GA pace as a warm up before getting into it. Pace a bit all over the shop early on but eventually settle into it. Warm out again but not too bad. It being 5 miles means I can mentally update my % progress easily as a form of distraction. Splits are 6:24, 6:22, 6:21, 6:19, and 6:21. On the pacey side but it'll do.
Average of 7:09/mile.

Playing footie out in the garden that evening with young lad and rolled my ankle while walking across the drive to collect a stray pass. Oh the initial pain, had to lie down for a couple of mins to let it pass. Have previously partially torn ligaments in the same ankle a few times donkeys years ago. Ice pack on it for a while and luckily it feels ok.

August 11th- 5 miles @ easy

Small it of swelling on my ankle when I wake up but it's fine to walk about on etc. I'd be doing a roll eyes if I seen it written in anyone elses log but I hit out that night for these easy miles. No pain in the ankle at the start so I press on and it holds up throughout.
Average of 8:55/mile.

August 12th- 14 mile progression.
A gentle progression run split into 3 parts, same as last week. 4 @ 8:10, 5 @ 7:50, and 5 @ 7:30.
Decide to hit over for Newtownforbes, never been too far in this road apart from Longford HM last year. New route is a nice distraction, some decent drags along it but benefit from these too since it's an out and back. Ankle is still tiny bit swollen but no discomfort from it.
Spend much of it wondering how Ronnie is getting on in the snooker v nemesis Selby!
Average of 7:45/mile.

August 13th- 11 miles GA
Did this one again after day back in the office. Really warm out and probably the first run in the plan to date where I had a mental motivation battle about whether I could be bothered or not to actually do this one. Knew I'd be thick with myself later on if I gave it a miss so pushed on and did it.
Just an out and back along a few different quiet roads, nothing of interest about for entirety of the run.
Average of 7:51/mile.

August 14th- 7 miles GA with hill sprints.
Head out late afternoon for this one after the electricity went while I was watching the first snooker semi final. Heading out earlier than planned also meant it was only couple of hours since dinner which today was a full Irish grill. Trust me, it ain't s good pre race meal! Could feel sausages and pudding sitting right at the very top of my stomach the whole way round!
An out and back to a short but fairly steep hill for the sprints. Did 10 reps and thankfully my dinner stayed in place!
Average of 7:45/mile.

August 15th- 20 mile run

Oh this was a horrible run and all of my own making. The previous 2 18 mile runs I had without stashing water along the route and it wasnt an issue so i fidnt bother to do so for this one thinking an extra 2 miles wouldnt make any difference.
What I had forgot to factor in was that I was starting this one 2 and a half hours later than those runs. To compound my mistake I only had s point of water in the 3 hours before hitting out.

First 7 miles were fine, all done at the required 8:10 pace. At this point it was really warm and my t shirt is already fairly wet with sweat. At the 9 mile mark I start running up a road in a neighbouring parish that I hadn't been up before just to extend put the run. Paces for these miles were still fine at the 7:50 pace but at the turnaround point I'm absolutely dying for a drink and I still have 8 miles to go. Pass a few cyclists and it's a killer seeing their water bottles so close but yet so far!
Into the last 7 miles and I up the pace to 7:30 . Manage to keep this pace for 3 miles but then have to make a pee stop, surprised I have any remaining moisture in my body!! Takes me a few minutes to actually get going again. Ease back on the pace just to make sure I can see the run thru. Cursing the crap land around me meaning there isnt even a cattle trough available for relief, oh yes I was that desperate! Eventually get home with just over 20 miles done, was supposed to be 21 but that extra mile could get well and truly bent at that stage.
Really annoyed and disappointed at that run but I guess it's a painful lesson learnt.
Average of 7:51/mile.

Comic Book Guy

OOnegative wrote: »

Ah the good auld Midlands saying “It’s fierce close”!!!

Just one scale below "horrid close"!

OOnegative

Ah the good auld Midlands saying “It’s fierce close”!!!

Comic Book Guy

August 3rd- 12 Miles GA

Haven't ran along the Royal Canal in a while so decided to take that route today. Very warm muggy day out (It's fierce close as we would say locally!). Good few cyclists and dog walkers making use of the walk way along the canal for the 3 miles or so that the route takes in. Nothing else too exciting to report, just a matter of chugging out the miles.
Average of 7:56/mile.

August 4th- 8 miles GA with strides

The older 2 kids first day at Cul Camp so head out for this one after they are dropped off and have a clean up done at home. Just an out and back along the N5. Bit of fatigue early on but it soon passes. Start the strides around the 6 mile mark, supposed to be 10 by 100 metres, I just substitute tem as a 20 second burst for handiness. Nice to feel the burst of speed even it is just in short bursts!
Average of 7:42 min/mile.

August 6th- 10 miles GA.

Was supposed to do a 5 mile recovery run once my wife got back from work but had been up a fair bit the night before with our eldest having a stomach bug so was too tired and lazy to head out.
Did this run on the way home from day in the office. Took in the bog side circuit with a small 1 mile mini loop added in along the way to make up the distance. Really warm and muggy out again and my old mates the frantic flies are back on my case at the usual spot. No strides or hill sprints today so no chance to ditch them so have them for company for a couple of miles, head wreckers!
Average of 7:52 min/mile.

August 7th- 5 mile recovery run
Just the usual handy out and back along the N5. Just about get finished before a decent thunder shower hits.
Average of 8:50/mile.

August 8th- 15 mile long run
Thanks to Treviso I did a quick catch up on the run descriptions for the plan!
Broke this one up into equal parts: 5 miles @ 8:10, 5 @ 7:50, 5 miles @ 7:30. It definitely took away the monotonous feel from the run. Headed into Longford for the route along the by pass and then back into the town for this one. Really foggy out when I started but pretty warm out already and the sun has pretty much all the fog burnt off when I'm homeward bound. Pretty quiet out with the exception of a few cyclists at different points.
Enjoyable run all the same, probably ran the latter 5 a bit on the quick side going closer to 7:20 than 7:30.
Average of 7:47/mile.

August 9th- 5 mile recovery run
Did this one to make up for the midweek run I missed out on. Also a nice excuse for a short break from the house, we had my wife's 2 nieces over for a sleepover- a 3 year old and a 1 year old. Had forgotten how much work they can be at that age in terms of having an almost constant eyes on policy!
Headed out as soon as their mum landed, also handy as I knew the 3 year old was going to have a mini melt down about not being able to stay an extra day and so it proved :pac:
Average of 8:51/mile.

And so that's the Endurance part of the plan covered. Now to move onto the section labelled Endurance and Lactate Threshold

Lambay island

Fair play J. Some great runs you are putting in. Now, if only you learned how to read the plan

Comic Book Guy

July 27th- 9 miles with 5 @6:30 pace
Back to my usual 9 mile bogside loop for this one. Traffic was busy along the main road so wasn't able to cross over at the usual point so just kept going and did it anti clockwise for a change.
2 miles at 8:00 pace and then into the speedy stuff. The usual struggle with breathing and honing in on the correct pace for the first minute of so but after that its reasonably comfortable. Manage to dial the splits in pretty well with 6:32, 6:25, 6:25, 6:23, 6:26 to show. Glad its 5 and not 6 all the same.
Average of 7:07/mile.

July 28th- 5 mile recovery run.
Straight up and down along the N5 at 8:55/mile.

July 29th- 14 miles GA
I mix up the route a bit today just to break the monotony. Run into and out of a few different cul de sacs on the Longford side of the Shannon. Finding these middle distance type runs a lot more comfortable than 5 or 6 weeks ago so the base building must be taking effect. Average of 7:53/mile.

July 30th- 11 miles GA
Pull in a few miles from home after day in the office. Take in more bogside roads for this one. Small bit of tiredness early on but it doesn't take long to leave the legs. Fairly humid out which reminds me that I must remember to bring a wrist band out in future. Average of 7:53/mile.

August 1st- 18 miles with 9 @6:50
Was supposed to do a 5 mile easy run the previous day but this fell by the wayside with few different things at home and kids GAA being back.
Had meant to stash a water bottle somewhere along the route but totally forgot. Have a few Maurteen gels still left over from last year so took one before setting off, expiry is April 2020 but chanced it anyways.
4 miles at GA and then into it shortly before Longford Town FC ground. As per usual I find the first minute or so tough and I'm wondering how I'm going to last but that soon settles down and I just take it mile by mile. Take a different route out of the town to link up to the N4 but spend a lot of it second guessing myself as the road gets narrower and narrower and thinking I've managed to get lost! The 9 miles finishes up just past the soccer ground again and the splits are in a range from 6:51 to 6:46 with the exception of the very first one at 6:54. Its only when I look at the book later than I see I made a mistake and it was supposed to be 10 miles at 6:50 pace

Last couple of miles and I can feel a funny rubbing feeling on the outside of my big toe and think I'm getting a blister. A small bit further down the road and I can hear a small squelch type sound with every step, I didn't cut one of my toe nails properly and its cut the toe beside it. its like that scene from Psycho when I step into the shower!!
Average of 7:20 /mile.

August 2nd- 5 mile recovery run
I decide to make up for Fridays lost run by doing it on Sunday morning instead. Nice run just to ease out the legs after yesterdays effort. Small bit more blood in the sock after it! Average of 8:52/mile.

Last couple of weeks I've noticed a small bit of pain under one of my knee caps towards the end of some of the longer runs but more so later that day while sitting on the couch. Dr Google tells me it may be Patella Tendonitis so going to keep an eye on it and do some exercises for that area.

Step back week this week so fits in well.

Comic Book Guy

Treviso wrote: »

Hey J, are you doing all GA runs instead of the MLRs or you just calling them GA? From spying on your Strava, I'm not sure you're doing the MLRs correctly if you are. They should be like a progress run, where you start at around MP+20% and work your way towards MP+10% (sometimes throwing a MP mile at the end for confidence building). That's how I read the book anyway

Let say you were looking at sub 3, I would break the long run into 3 parts. First section at 8:12, second at 7:51, last bit at 7:31

Great spot T, thanks a million for pointing it out.

I don't know how I missed that ,actually I do because I just flicked to the actual plan pages and started from there without actually reading back through the run descriptions. Have a 15 mile run this weekend so will start doing them properly from then.

I better read back through the book to see what other mistakes I've made