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Its all about Time...

MisterDrak

Probably a good idea that I put up a training log as all the best people around here seem to be doing the same…

Here's a bit about me:

Male
Age 43
5:11ft
76kg
Living in Dublin.

Started running back in 2006, but that was just for a bit of fun, and trying to stave of the middle age spread. Never did sport as a kid or in school to any level. I ran a few races in 2006 including the DCM, which was a horrible and painful experience. A fair bit of walking and eventually finished in 4:18. After that I didn’t and couldn’t run for 3 months solid.

Much the same story in 2007, and 2008. Did a few races usually finishing in the back half for the pack. But definitely no marathons.

I decided to take the running a bit more serious in 2009. I increased the run volume, ensured that I was getting out for at least 3 regular runs each week. However I still had no idea about sessions, pace, or any of the “science of running stuff”… Did the Marathon again that year and finished in 3:31, which I was pretty happy about. I began to think that I could get somewhere with this running thing.

At the start of 2010 I started reading Boards, and getting an understanding of the basic concepts of running and what it takes to make a better and stronger runner. Sessions, Tempos, thresholds, and LSR etc… I have to say the site has really helped and inspired me.

In June I downloaded Hal Higdons Advance Marathon 1 program and started following it as closely as I could. Finished the DCM10 last week in a time of 3:14:07. Felt good after went for a few pints after and generally enjoyed the day. Looking for 3:05 in 2011, possibly to ambitious, possibly not??? This is where the log will hopefully help out...

My secondary plan for next year is to better each of my goal times from this year. They stand as follows:-

2010 2011
1M ??? 5:30 (complete guess)
5K 20:05 19:00
10K ??? 39:50
5M 33:50 32:00
10M 68:40 66:00
Half 1:28:20 1:26
DCM 3:14:07 3:05

I guess I will update the log about once a week, and use one of the grids to show the completed mileage and session types.

Any training advice, comments, slags etc, will be more than welcome guys!

Dave.

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MisterDrak

St Paddys Day : Ran the park for 4.5 miles in 35 mins. The garmin died on the last lap, but should still be pretty accurate. Started running at 7:30am.. slow for first mile.

Friday 18 Mar: Gym for a heavy workout, also some core and streach work.

YTD : 290.5m

MisterDrak

Macanri wrote: »

Well done.

Can anyone just show up at them races?
If you're in a club, do you have to talk to the club first?

I think you can just show up. The raceis advertised as ALSAA track series. When I registered there were a few other clubs there beside Raheny, although it was mostly them. Dont think there would be a problem either way.

As far as i remember the 1 mile is on in April 12th (moved from another date), but you probably need to check the website for that one..

Macanri

Well done.

Can anyone just show up at them races?
If you're in a club, do you have to talk to the club first?

MisterDrak

Hello Mac,

Yeah did the ALSSA 3000M last night. Was my first ever track race. Actually really enjoyed it, despite the biting cold. Finished in 11:32 (6:11 m/m avg), and probably about 15th out of a field of about 30.

Got lapped with 800 to go, but those guys are on another planet in terms of ability, and the age difference dosent help either...

Anyway going to give the 1 mile a go in April, but will have to put in a pile of 400s before then... Dont have a PB for 1 mile so ill take anything i can get.

YTD Miles : 286

Macanri

Cool. Looking forward to the race reports - how did you get on this evening?

MisterDrak

Monday 14 Mar : Gym is beginning to take over my life again. Back there for a medium session today. Only upper body stuff. Feels good to get strong, as i have been wasting away over the last 3-4 months.

Anyway also went for a short 2 mile easy last night in the park in 16 mins.

General : I have 4 short races schedule over the next 2 weeks. I need the additional speed that they should bring, however the shorter volume could effect my longer stuff planned races in April and May. Anyway i cant have it all.

Tonight : ALSAA 3000m on the track.
Sunday 20 : MSB Paddy day 5K
Wed 23 : BHAA XC 5k
Sun 27 : Dunboyne 4mile Road.

YTD 283.1

MisterDrak

Friday 11 Mar: Raining to hard to run in the Phoenix park, so did 3 mile in the gym. Thankfully they have new running machines, so not as bad as anticipated.

Also a medium workout and core session.

Saturday 12 : 5.1 miles easy around swords fields. Some tightness from previous day on the dreadmill... No idea why? 5.1 miles in 40 mins.

Sunday 13 : 10.3 miles with the lads. Was supposed to be 10 easy, but first 3 miles were 6:59, 6:45, 6:44, I think some of the egos got in the way of 'Easy'.
I Could only hold on to the front group until Sutton Cross, then got dropped like a fat man in a sprint

... Really died doing Cork screw hill, but picked up again on the sea front despite the freezing and strong wind in the face. Finished the session the 10 mile in 1:15 for 7:28 avg. Little concerned, as i was running this route last summer in 1:12 and felt better in the end...

Ytd 281.1

MisterDrak

Monday 7 Mar : Gym for a weights session and core work. I have been letting the gym work go since the marathon last year, and looking distinctly skinny as a result. Anyway, going to try to hit 3 sessions in the gym per week.

Tuesday 8 Mar : Tempo 10 K run. I haven’t done this 10K loop in some time. Plus most of my runs have been the longer and slower variety since Jan. Did the 10K in 42:53 (6.55 m/m avg), was hoping for faster, but had the heart rate suitable raised for the entire session. Based on that time, i will struggle to get below 39:XX for the distance. Me thinks i need to hit the track for some hard intervals.
Then a 1.1 mile warm down after.

Wednesday 9 Mar : Gym for a weights session and core work.

YTD : 262.6

MisterDrak

Wed 2 Mar : Just 4 miles easy waiting for himself to finish school. Nothing special.

Sunday 6 Mar : Out with a few lads (and 1 lassy) from the club. These were mostly the sub 3 group, so I knew with was going to be difficult to keep the pace for the whole run. Unfortunately could only hold on for the first 3 miles ( all under 6:50m/m) pace. Then on to cork screw hill for a bit of fun. I guess the lack of running the previous week, and the Chinese and wine on Friday and Saturday also have some detrimental effects. Finished the 10.3 miles in 1:16.

YTD 255.3

MisterDrak

Tuesday 1 Mar: New month same old training... Finished work a bit to early to hang around and wait for the lads, so headed off at 5:45pm for a 10 miler. The large soup at lunch time was still swirling around the belly, and made for a uncomfortable first 5-6 miles. Also the weather was way colder than i expected leaving the car, with the result that i was probably under dressed for the session. Bugged out of the coast road, as it was getting dark and there is no path around past the boat club. Anyway finished the run with a slow mile around the wade Ave 1 mile.

YTD Miles: 241

MisterDrak

Sunday 27 Feb : Decided not to run on the Saturday, as I have had a bit of pain in both knees. Possibly down to pushing pretty hard over the last few weeks. The Sunday session was a good one. Got in 13 miles in 1:36 7:27m/m. Strong wind in the face on the way back slowed the second half.

Good luck to Christeb in Barca next week...

http://connect.garmin.com/activity/70581201

YTD : 231.8

MisterDrak

Tuesday 22 Feb: Got out from work early so decided to run on my own rather that waiting for the lads. Got in 8 miles OK, however the second half was slow despite me thinking I was flying. Finished 8 miles in 1:00 exactly for 7:30m/m avg. No miles under 7:00. Really need to start getting volume miles under the 7:00m/m…

Thursday 24 Feb : Another early release from that thing that used to be called work. Again no point in waiting an hour to run with the lads, so I headed out on my own for a bit. Lovely to see that the evening was bright to start with. Got in 8.7 miles in 1:07min. Felt a bit tired and fatigued during the run, possibly iv been pushing to hard in my runs over the last few weeks, with not enough easy pace stuff.

Ytd : 218.8

MisterDrak

Saturday 19 Feb : Decided to give the BHAA cross country in ALSAA a go, as it was just 5 mins drive from the house and there was no kids football. The going was wet and heavy to say the least, more like a total mudfest. Have to say i was really not prepared for the condition under foot. Ran in a pair of old Kianos from a couple of years ago, and there were obviously totally unsuitable. I didnt take the race to seriously, actually cracked a few jokes which did get a laugh on the first lap. Finished the 5 miles (5.3 on the garmin) in 40:30. Also go lapped on the last lap by one of the Raheny lads who won, he made it look effortless...

Sunday 20 Feb : Did the Sunday LSR (not to much S this morning), with a few of the lads with the club. Started out nice and easy (7:40m/m) talking about the BHAA XC from the previous day, with one of the other lads. Unfortunately I have to stop for a wee, at mile 1. Wasted about a minute, and then paid the price trying to catch them up for the next 2 miles (couple of 6:50 - 7:00m/m). Eventually did catch them, but was totally blown. Just hung on the back of the group for the next 3-4 miles. Weather was poor with a strong wind and rain off the sea. Finished the run with 13:25 miles in 1:38 for 7:28 avg.

Total mile YTD : 202.1

MisterDrak

Tuesday 15 Feb : Evening run with the club, started off easy with some of the lads down the Howth road. Met up with a guy I know from the IFSC, and all hell broke loose. Lets just say his natural pace is a bit faster than mine. Finished with 1 mile slow. However most of the miles were 7 min range.

Thursday 17 Feb : Lunch time run in the Pheonix park. Just a handy 6 miles. Was pretty tired, and had no real pace. Put the tirdness down to the 2 faster session on sunday and tuesday, and the lack of food yesterday.

Miles Year to Date : 182.9

MisterDrak

Pretty much back into regular training. Although a absolute pile of pints on Friday kind of missed up the weekend.

Saturday 12 Feb : Ran a couple of laps of the north county farmers course an hour before the start, given its kind of home territory. Felt good and no niggles in the foot. Mind you it was a XC and the going was very soft...

Sunday 13 Feb : First proper Sunday LSR session with the club. Had no real target in terms of distance, rather just fit into a group and try to keep up. Settled in with a few lads, and cracked off at probably 7:20, 7:30m/m (left the garmin in work so not sure). The group kind of broke up after about mile 5, and I found myself on my own. Was not to sure about slowing down and waiting for them to catch up, or crack on... I cracked on... (will have to enquire next week). Anyway about 13.5m in 1:40. Much harder that i would normally run, and really felt it after the session. Love it...

Miles Year to date: 168.4

MisterDrak

christeb wrote: »

this thread has been reported to the mods for being the subject of medical advice....:cool:

Joking aside, get better MD - you were running nicely.

Prob running to well, think i forced it bit last week and paid the price...

Anyway on the mend now. Nice easy Sunday ahead for me, cant say the same for you.:)

christeb

this thread has been reported to the mods for being the subject of medical advice....:cool:

Joking aside, get better MD - you were running nicely.

MisterDrak

Thursday 10 Feb : Decided to go for a spin in the park at lunch. The pain in the foot had mostly subsided so decided to give it a go (slowly). Most of the way around felt nice and easy, several times I wanted to go for it but managed to hold back.

Finished the session in 50 minutes for 6.5 miles. Garmin didnt start for first .9 miles.

Total miles 2011 : 150.9

MisterDrak

kennyb3 wrote: »

Look up peroneal tendonitis. Feels like a stress fracture but is just an overuse injury. Way more likey. A good physio should sort you out

Cheers Kenny,

Had 2 sessions with the physio and it actually feels much better, (not 100% yet) though.

Im going to go for another short and slow run today and see how it goes.

kennyb3

Look up peroneal tendonitis. Feels like a stress fracture but is just an overuse injury. Way more likey. A good physio should sort you out

MisterDrak

Decided that I couldn't sit around anymore so went for a very slow 3.5 miles last night.

The foot was in OK shape, at the start, but got progressivly worse toward the end.

3.5 miles in 30 mins.

Total miles 2011 : 144.4

Also went to the gym.. Beginning to bulk up again...

RayCun

Sorry to hear that. I bet you'll still pass me out before the end of the year anyway...

MisterDrak

Yep, going to be out for a bit...

Suspected stress fracture on the left foot. Hurt like hell on Friday, and Saturday, not to bad day today Monday... But going to give the running a miss for a bit. :mad:

Went to the gym instead yeaterday, amazing how weak you get when the run volume has increased and the gym volume decreased...

Anyway Gutted...

MisterDrak

Looks like I'v done my left foot in, so going to be out for a while...

Probably the combination of the Raheny 5 race on Sunday, followed by a tempo 10mile Tuesday, followed by a Fartleck session in the Park Thursday. To much for the legs / feet to take this early in the year...

Bye Bye decent position on the 1000 mile challange...

Total miles 2011 : 140.9

MisterDrak

Given that i have hit the first of my Targets for 2011, I might as well celebrate:-

Distance Time Actual Race
1 mile 5:40
5K 19:50
5 mile 33:00 32:02 Raheny 5 (30/01/2011)
10K 39:50
10 mile 67:00
Half 1:27:30
Marathon 3:04:00

MisterDrak

Tuesday 01 Feb : My first official run with the club. Got there around 6:25pm and waited for a small group to arrive. Introduced myself to a few of the lads. We were off promptly at 6:30. Did a decent 9.7miles run. Just "miles in the tank type stuff"...
A relitively slow 7:43m/m, however felt much faster, probably down to the race 2 days previous.

Wednesday 02 Feb : I have been seriously neglecting the gym of late, and with the weight dropping away (5kg in 6 months), I'm Beginning to look distinctly impoverished. Going to try for 3 session per week. Mainly light upper body workouts and abdominal and core work outs also. Dont want to build and mass obviously, but do want to tone back to where i was a last year...

Thursday 03 Feb : My usual Thursday lunch time session in the park, however decided to go with a soft Fartleck session for a bit of extra effort. After the race, the legs are still pretty tight. Total distance 6.5m Couple of miles down in the 6:50's m/m pace also. Average pace 7:11m/m

http://connect.garmin.com/activity/66440357.

Total miles 2011 : 140.9

MisterDrak

Raheny 5 - Sunday 30 January.

Probably my A race of the year. This was my first ever race when I started running way back in 2006. Also the route around here is my normal running area on (Raheny / Clontarf etc).

The pre race prep was not exactly perfect, with the guys next door having a massive party on the Saturday night. I gave up trying to sleep at 1:40am Sunday morning, and drove down to my Mothers house. Finally got to sleep there at 3:30ish, but was up again at 7ish.. Anyway suffice it to say i was pretty groggy on sunday morning. Had the porridge and Bagel at 11:00am, making sure I didn't make same mistake of eating too early as last year.

Arrived down to Raheny and collected the race number in plenty of time. Said hello to some of the lads in the club. The day was perfect for running, clear blue sky, no wind and sunny but about 2c. Watched both of the kids races. Winner of the second "kids race" 5:25 for the mile !!!!

Warmed up and was still feeling really groggy, for about 10 seconds I seriously thought about skipping the race completely... Anyway got it together and jogged up to the start line. Was about 10 rows back from the start, set the Gamin and off we went bang on 3:00pm.

First mile was the usual barging to get into a decent running position. I quickly got into a reasonable pace at 6:14m/m for the first mile. The Howth road was closed off on the race side, which was nice, as you have plenty of space to move up on the outside. The temp must have been close to Zero around here in the shade. I found breathing difficult.
Second Mile at 6:27, was slower that I wanted, possibly down to the slight hill up to start of Sybil hill rd.

Next mile on Mt Prospect Ave @ 6:20 was relatively easy. I started to think was I pushing hard enough? Decided to stay at this effort level in case i blew up. Was picking off a few of the slower lads around here. Had a good battle with a F Club runner here from MSB. Passed her at the 3 mile mark (st Annes Park). Down the hill to the sea front, I eased off tried to remember the Boards advice for running down hills easy... Again the Coast road was more relatively easy running, pace @ 6:21. MSB girl passing me here. Damb need to pick up the pace...

Up Watermill you could hear the speakers clearly now, passed MSB girl again. Mile in 6:28, Just wanted to maintain my position now and not let anyone pass, especially MSB girl. In sight of the last 600m around the park now. Up on the toes, and into fast interval pace. Caught a few more slower paced guys, rounded the last corner (150m to go) and really giving it 100% effort. Glanced to see the race timer @ 31:53. Damb going to miss 31:xx. Finished with 32:05 on the garmin.

Said hello to Mac and Christeb after the race. Walked around to see and support some of the other finishers, but had to head back to the car after 5mins as it was freezing, and was getting I was getting cold.

Very happy with time, was expecting 32:5X, but 32:05 Yep, a good days work. Avg @6:21.

Now is 29:59 possible for 2012?

http://connect.garmin.com/activity/66019811

Total miles 2011 : 124.7

Macanri

All the best for the Raheny 5. might see you around the start!

MisterDrak

Tuesday 25th Jan: First run with the Raheny Guys. Really enjoyed it. Big thanks to Christeb for dragging me around the 5mile course, then a couple of slower laps to finish off.

Different feeling running at a sustained faster pace than normal. Most of my miles are usually in the 7:20 - 7:30 zone. Last night we hit 7:00ish for most of the 5 mile course.

The legs are a bit sort today, which is not where i want to be, 5 days out from the race. Hopefully a slow 6 mile tomorrow and rest Friday and Sat will cure all ills.

8 Miles Last night. 113.2 miles YTD.

MisterDrak

Saturday 22 Jan : With the lads football early on Sat morning, I didn't have the option to drive down to Raheny and give the 5 mile course a fast blast before next week (I did this last year, 1 week before, and it worked out well).
Instead I ran up to ALSAA and did 4*400 for a bit of speed, then back down. Enjoyed the different route, and the track sessions. The 400's were coming in at 82,83,83,81. Could have pushed harder and done more, but given this was the first track this year and the 5 next week, i didnt want to risk an injury.
As the saturday mornings get brighter and warmer Im going to up the session to 6*400 and 8*400.... Hopefully...
6.7 miles in about 45 mins.

Sunday 23 Jan : Planned to do 10miles early, but only woke up at 8:00. Got down to Clontarf and started from Bay. Ran in with some of the Raheny lads, including Christeb. Nice to have a bit of company on the run for a change.
Worringly the lads easily dropped me on cork screw hill. I just had nothing, however they plowed on will no decrease in pace. Note to self "Lots of Hill repeats..."
10.7 miles in 1:20 @ 7:37m/m

Monday 24 : Got Jack Daniels Running Formula book delivered from Amazon this morning..:).. My training is way to unstructured at present, with virtually no planning or proper sessions included. Anyway hopefully Jack can help me out.

Miles this year 105.2