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It's now fun to run

dazza21ie

Okay so have been gearing up towards DCM 2012 since the start of the year. Have already posted and am following religously the mentored novices. Gonna keep a seperate log to track progress in training and other races that tickle my fancy.

Background
Have always been naturally unfit! Very much a sport fanatic but never really matched it with effort or fitness. Took up leisurely running in college for a couple of years and managed to lose around 5 stone in weight. However a change in locations, loss of easy running routes along footpaths and the running stopped altogether.

Fast forward to last year. I decided that I was going to get back running a for a challenge decided I would do the DCM 2011 before even taking to the roads. At that stage all the weight had piled back on. Training was hillariously bad with runs never really going beyound 40 mins and no real schedule, timing or measure of what was being done. If I could go back in time I would just tell myself to log into boards and see what is actually involved. Had I posted this time last year I would no doubt have been told that i was mad. Anyway as the marathon approached I decided to do some research and it dawned on me that I hadn't done anything close to proper training. A new plan was devised I would run as far as I could and then try and carry on running and walking in intervals.

DCM 2011 was actually my first organised road race. Might as well start at the top! I managed to get around in 6:14:03. It didn't take too long after the whole thing was over for me to want to do it right and give it a proper go. Didn't get straight back into training as I had a few war wounds from my marathon debut and then the weather didn't seem to appealing.

So got back out onto the road last January and started to build things up slowly from their. Took part in a couple of local 5k & 10 road races along the way. So far have managed 285 miles this year. PB for 5K stands at 26:21 and 10k 58:03. Weekly mileage has been building up slowly as far as 25 miles per week. Training had been Monday to Friday with runs early in the morning. However I plan to follow the HH Novice 2 plan so this Saturday morning will be the first weekend LSR. Plan to take up week 1 of the plan from next week so as to have a few spare weeks in the bank. I know of two potential weekends in august which might conflict with running.

Goals

My goal for DCM 2012 is a sub 4:15 and ideally a sub 4:14:03 which would give a 2 hour PB.

Outside of that I would like to get my 5k time under 25 mins, 10k time is quite soft too and if i can find a local race would like to get a sub 55 mins.

Weight now stands at 15 stone even. Thats is a loss of 1 1/2 stone since January. I would hope with increased training between now and October that I would have a DCM racing weight starting with a 13..

Wed 6/6/2012

After an extended long weekend this morning was the first run of the week. Done 5 miles at a comfortable 10:16/mil pace. Same again planned for tomorrow.

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dazza21ie

Saturday 6th October

20 Miles in 3:27:05 @ 10:21 mins/mile

This was the run that stood out from the plan from the very begining. When I was struggling to do those shorter runs earlier in the year it was hard to think of trying a 20 mile run. But after building up over the last few weeks it didn't seem as daunting.

So the plan heading of at around 5:20 this morning was to do loops of 7, 5 and then 8 miles to get to the magical number. Like the last two LSR's that I done I planned to do the last 5 miles at MP. Because of this I was purposefully being strict on myself re pace early on with the aim of keeping it between 10:20 and 10:30. Done a good enough job of this too. First loop went by quite easily. After mile nine started to feel a bit of tightness in right leg again, bit like for LSR two weeks ago. It wasn't as bad as then and was just a bit annoying more than anything else. Kept the pace steady as planned and didn't really have to work hard at all until mile 14 which was a mile full of climb, the third proper climb of the run. It was at this stage I slightly regretted my decision for some reason to not bother with gels on the run. I had carried 3 with me but took non. While I managed mile 14 ok it was the energy used up that made things difficult after it. I would normally recover quite quickly and be able to pick up the pace easily but it didn't happen as easily this time. The tightness at the back of my right leg had become more noticeable too.

Start of mile 16 picked up the pace as planned to MP. Mile started on a downhill which should have made it quite easy but just didn't feel as comfortable as two weeks ago. The tightness in my right leg had now confired itself down to my calf. I kept it going for a mile and half or so but decided then just to back off. I don't doubt that I could have kept it going if I really had too. Didn't want to risk a silly injury now. Kept it easy till the end. Glad to have it done.

dazza21ie

rasher_m wrote: »

sounds great on paper, hopefully yeah. ha by the way think you'll find it works out at about 26.5. We'll be running i have been told.

Yes everything looks great on paper! Just hoping to be still running at the end so won't really mind an extra .3. Hopefully that will probably be the most enjoyable part of the race.

rasher_m

dazza21ie wrote: »

rasher_m wrote: »

Yeah it really seems to be, I'm none the wiser about the time to go for really even after the half and the 20 milers.
After my last 20 miler I was pretty sore and that was only 10.19 pace, though the first 15 was 10 pace. So I'm wondering how I'm supposed to pick up the pace for a 9.44 time for 26 miles.I know the crowd and the day will add momentum but how much I wonder?

26.2 ....:D

Don't forget that you will have the benefit of a couple of weeks taper. Your long runs to date have been done on tired legs so thats bound to be worth a few second. The crowds will definitely make you more determined to keep going too. And you will be in a racing enviroment as opposed to a training one so it is only natural that you will push yourself that little bit more.

sounds great on paper, hopefully yeah. ha by the way think you'll find it works out at about 26.5. We'll be running i have been told.

dazza21ie

rasher_m wrote: »

Yeah it really seems to be, I'm none the wiser about the time to go for really even after the half and the 20 milers.
After my last 20 miler I was pretty sore and that was only 10.19 pace, though the first 15 was 10 pace. So I'm wondering how I'm supposed to pick up the pace for a 9.44 time for 26 miles.I know the crowd and the day will add momentum but how much I wonder?

26.2 ....:D

Don't forget that you will have the benefit of a couple of weeks taper. Your long runs to date have been done on tired legs so thats bound to be worth a few second. The crowds will definitely make you more determined to keep going too. And you will be in a racing enviroment as opposed to a training one so it is only natural that you will push yourself that little bit more.

dazza21ie

Thursday 4th October

5.05 miles in 49:36 @ 9:50 mins/mile

A cold one this morning. Was glad to get that first mile done to warm up. Kept things easy and uneventful. That's the midweek runs out of the way, now just one more proper LSR to get done.

rasher_m

dazza21ie wrote: »

Yeah bit like that myself pace can fluctuate quite a bit. Definitely pros and cons with going with pacers but hoping running a steady pace will make the last few miles that bit easier. All trial and error though.

Yeah it really seems to be, I'm none the wiser about the time to go for really even after the half and the 20 milers.
After my last 20 miler I was pretty sore and that was only 10.19 pace, though the first 15 was 10 pace. So I'm wondering how I'm supposed to pick up the pace for a 9.44 time for 26 miles.
I know the crowd and the day will add momentum but how much I wonder?

dazza21ie

rasher_m wrote: »

I would love to get 4.15 or under but im not sure if im up to it. ive been thinking about going with the pacers but im not an even type of runner and couldnt see myself doing even splits. il go out myself and give it a go but il be happy to finish feeling good

Yeah bit like that myself pace can fluctuate quite a bit. Definitely pros and cons with going with pacers but hoping running a steady pace will make the last few miles that bit easier. All trial and error though.

rasher_m

dazza21ie wrote: »

rasher_m wrote: »

Are ya going for the 4 hrs Dazza?

Plan at the moment is to head off with 4:15 pacers. Hopefully I will still be with them after 21 or so miles, see how I feel then and maybe kick on a bit. Goal at the start of this log was for a 2 hour PB from last year which is 4:14 or so. Reckon that looks a posibility.

How about yourself, have you any set plans yet timewise?

I would love to get 4.15 or under but im not sure if im up to it. ive been thinking about going with the pacers but im not an even type of runner and couldnt see myself doing even splits. il go out myself and give it a go but il be happy to finish feeling good

dazza21ie

rasher_m wrote: »

Are ya going for the 4 hrs Dazza?

Plan at the moment is to head off with 4:15 pacers. Hopefully I will still be with them after 21 or so miles, see how I feel then and maybe kick on a bit. Goal at the start of this log was for a 2 hour PB from last year which is 4:14 or so. Reckon that looks a posibility.

How about yourself, have you any set plans yet timewise?

rasher_m

dazza21ie wrote: »

Wendesday 3rd October

5.05 miles in 47:16 mins @ 9:22 mins/mile

A MP run was on the menu for this morning. It was quite wet heading out. Funny how that bothers me more when just taking off but not during a run. It did stop raining at some stage during the run but I don't really know when! Another good run.

Are ya going for the 4 hrs Dazza?

dazza21ie

Wendesday 3rd October

5.05 miles in 47:16 mins @ 9:22 mins/mile

A MP run was on the menu for this morning. It was quite wet heading out. Funny how that bothers me more when just taking off but not during a run. It did stop raining at some stage during the run but I don't really know when! Another good run.

dazza21ie

rasher_m wrote: »

Fair play to you getting out of bed dazza...id never be able to do it.

It's not getting any easier these days but I would be too annoyed with myself if i missed a run now.

rasher_m

dazza21ie wrote: »

Tuesday 2nd October

5.05 miles in 49:42 @ 9:51 mins/mile

Hardest part of this run was getting out of bed. Once you get the first mile and a half out of the way the run just eases by. A couple more of these runs and then a nice 20 miler!

Fair play to you getting out of bed dazza...id never be able to do it.

dazza21ie

Tuesday 2nd October

5.05 miles in 49:42 @ 9:51 mins/mile

Hardest part of this run was getting out of bed. Once you get the first mile and a half out of the way the run just eases by. A couple more of these runs and then a nice 20 miler!

dazza21ie

Saturday 29th September

12.01 miles in 1:58:54 @ 9:54 mins/mile

Was nice being able to go out this morning without having to worry about belt for water or gels. Was also nice the extra hour in bed this morning due to the shorter run. This run felt very comfortable and quite enjoyable. Picked up the pace for the last 3 but really it was a struggle hold the pace to slow. Only really one proper week of training left now, with a nice 20 miler at the end of it, shouldn't be a problem!

dazza21ie

Thursday 27th September

5 miles in 48:15 @ 9:39 mins/mile

Not sure what the rush was with this run this morning. Have some theories: due to improved fitness my easy pace has become quicker (probably some truth in that), or subconsciously I knew that I would need access to a toilet quite soon so my legs were told to HTFU

. Will just have to keep the pace in check on Saturday's LSR as the average pace this week so far is 9:45 mins/mile.

rasher_m

dazza21ie wrote: »

Wednesday 26th September

8.09 miles in 1:19:06 at 9:46 mins/mile

That's the end of the longer midweek runs till after the marathon.

Thank God for that

dazza21ie

Wednesday 26th September

8.09 miles in 1:19:06 at 9:46 mins/mile

I think this was meant to be an easy run this morning. It ended up half way between an easy run and a pace run. I blame the strong wind this morning that made me work a little bit harder at the start. Once the legs warmed up that pace seemed easy to them. That's the end of the longer midweek runs till after the marathon.

dazza21ie

Tuesday 25th September

5.04 miles in 49:35 mins @ 9:50 mins/mile

Wet and windy morning this morning. My least favourite combination. This one passed off without incident. No ill effects from Saturday's run. Kept it easy(ish). The last of the midweek 8 milers tomorrow morning. Can't say I will miss them (the early alarm to get up for them anyway!).

dazza21ie

Saturday 22nd September

19.22 miles in 3:15:55 @ 10:11 mins/mile

Was a chilly morning for this one. The plan heading out was to keep things nice and slow and then pick it up for last four and to do them at MP. For my slow miles the aim was to keep the pace between 10:20 and 10:30 and overall managed to do that quite well. First eight miles went by without much fuss. Took first gel after mile 8 and was going grand and then I developed this twinge or cramp or something along right hamstring/hip. Was just enough to make me think about it but not to make me think about stopping. Kept this going and the discomfort came and went as the run went on. More on the downhill parts than anywhere else.

Must have got lost in my thoughts around mile 10 as I missed a turn off so had to do a bit of thinking on the feet to re-adjust my route. So once mile 16 started it was time to try MP. First mile had a long downhill but a couple of climbs too, similar for second but third and fourth were pretty flat. Was trying to keep pace close to 9:30. The four splits were 9:26, 9:26, 9:26, 9:26. Couldn't have done that had a tried! Felt quite good doing it. It took a little bit more concentration to keep MP but felt like I could have kept it going for a few more miles if needed. My twinge or whatever it was stayed there throughout so spent a few extra minutes after run on stretching and haven't felt it again as of yet (touch wood) so am hoping it was a bit of cramp.

Another longest run and that run puts me over 700 miles for the year. Only one longer run left on the plan before tapering starts.

dazza21ie

Thursday 21st September

5.01 miles in 49:27 mins @ 9:52 mins/mile

Easy five miles this morning, usual route, usual pace, only problems with these runs is getting out of bed!

dazza21ie

Wednesday 19th September

5 miles in 47:25 @ 9:28 mins/mile

Another midweek MP run. Never seem to look forward to these. At first it would be whether you could manage to hold your supposed MP. That was never a problem. More lately it's sometimes difficult to get a set pace going from the start of the run. I definitely run much more freely after a warm up but that just takes more time! Anyways for all my reservations heading out this morning I was able to get into the MP grove almost immediately and once in it wasn't too difficult to hold. Pretty happy with the consistency of the splits too. Bar Mile 3 which was largely downhill, the mile splits were all within 3 seconds of each other.

In the first post of this log I said that I would like to get my weight down to 13:XX for the marathon. At that time I was 15 stone having started the year over 16 1/2 stone. I have been weighing in quite consistently at the 14 stone mark for last few weeks. On Saturday after the half the weight dipped in the the 13's for the first time. Hopefully that is a sign of a milestone on the way. It is not something I am overly focussed on but would be a nice added bonus to arriving to the start line in one piece.

dazza21ie

rasher_m wrote: »

Yeah read the Sligo thread and seen that. Also looks like you ran the most difficult half out of the three last Saturday.

Going by elevation gained it probably was tougher. There was very little of the course that you could call flat, you were either climbing or descending. Probably a great place to train though!

rasher_m

dazza21ie wrote: »

Tuesday 18th September

5.06 miles in 51:47 @ 10:14 mins/mile

Twas time to get back on the horse this morning. Should really have done this run as a recovery run two days ago. A lesson learned not to be so strict when following a plan. Felt grand after the race on Saturday until the next day, started feeling a little stiff and it seemed to get worse yesterday. However, by the time I went out this morning it mostly had passed. Nevertheless I decided to keep this one nice and easy not letting any of the miles (even downhill) to go under 10 mins. An enjoyable run to start another week.

Reflecting on Saturday I probably overlooked a few positives from the race. It has been all but confirmed that the course was long so my time first of all isn't as bad as it first looked. The splits for 6 or so miles were close to the planned pace heading out. A 10k PB should be a sure thing next time I tackle one. The course itself was a tough one which I coped with ok until the major climb which isn't something you will find in most races. My splits near the end were coming back down in the right direction. The hardest part was just getting that first full mile in after the few stop starts. I reckon the run will stand to me in a few weeks time. Most of my difficulties were mental rather than physical and I probably just need to learn to dig that little bit deeper and try and keep going. Only two tough weeks of training left before tapering so just a matter of keeping things going.

Yeah read the Sligo thread and seen that. Also looks like you ran the most difficult half out of the three last Saturday.

dazza21ie

Tuesday 18th September

5.06 miles in 51:47 @ 10:14 mins/mile

Twas time to get back on the horse this morning. Should really have done this run as a recovery run two days ago. A lesson learned not to be so strict when following a plan. Felt grand after the race on Saturday until the next day, started feeling a little stiff and it seemed to get worse yesterday. However, by the time I went out this morning it mostly had passed. Nevertheless I decided to keep this one nice and easy not letting any of the miles (even downhill) to go under 10 mins. An enjoyable run to start another week.

Reflecting on Saturday I probably overlooked a few positives from the race. It has been all but confirmed that the course was long so my time first of all isn't as bad as it first looked. The splits for 6 or so miles were close to the planned pace heading out. A 10k PB should be a sure thing next time I tackle one. The course itself was a tough one which I coped with ok until the major climb which isn't something you will find in most races. My splits near the end were coming back down in the right direction. The hardest part was just getting that first full mile in after the few stop starts. I reckon the run will stand to me in a few weeks time. Most of my difficulties were mental rather than physical and I probably just need to learn to dig that little bit deeper and try and keep going. Only two tough weeks of training left before tapering so just a matter of keeping things going.

dazza21ie

Saturday 15th September Sligo Half Marathon - Beat The Squirell

This was a race that has been in the diary for quite a while. Been a little nervous about it for last couple of weeks as felt it was an important one to access how training for the big one is going.

Day started off quite early as I had to pick up race number beforehand. The organisers had advised that pickup could be done between 7 and 8. I reckon they were still there at 9 when we headed off for the half. Anyway being the obident person that I am I was there at around ten past 7. It took all of one minute to do that so I had time to kill. At around quarter past 8 I started getting ready and headed up to do a warm up. Headed out the road for half a mile and back in. Quick toilet stop and then moved over to the track and done a few laps with a bit of stretching thrown in. Felt quite good and done last lap at around HMP.

There was a decent crowd there for this, the first running of this event. Results have under 200 finishing but I would have sworn there were more starting off. Anyway my plan was to try going for a 1.55 or below. Plan B was to get a sub 2 hr. So I was aiming to head out at 8:40ish pace. I had it in my head to start behind the two hour pacer and overtake them early so that I knew that I had a couple of seconds on them on chip time. But when we lined up, the small crowd that was there, I was behind the 1:45 pacer with the 2hr guy a bit back. I reckon I would head off and do my own thing and hopefully not see the 2hr pacer again.

So away we went, 7 seconds later I decided to start my garmin! Early pace was too fast but I eventually managed to settle myself behind a small group and a guy wearing a camel back. He was my pacer for the rest of the first mile (8:27). Miles 2 and 3 had some on and off climbs (8:45 & 8:57) but I was managing ok. I changed my pacer as he was slowing a little too much on the hills. From memory mile 4 was flattish and then 5 was mainly downhill (8:40 & 8:13). Was feeling quite good at this stage and was really just holding myself back as I knew that "The Squirrel" was coming up after the half way point. Mile 6 probably took a little more effort but time (8:41) was ok and I was feeling quite good. Went through the 10k mark (actually I think they had marked 10.17 km for some reason

) and checked my time and noticed that I had a new (unofficial) 10k pb (which was quite soft anyway).

The scenery along this route was quite impressive at times. But I knew that when the pretty lake that was on our right hand side ran out then it was time for the squirrel. It actually came upon me by surprise. I had just taken a gel in advance and then we were turned to the left and faced with this almost vertical climb. This is where the wheels came off.

I thought I had trained over hills but this made me think again. I just do little bumps in training!

It probably only took 30 seconds of climbing for me to throw in the towel and start walking. It wasn't even easy walking up. (Mile 7 10:54, Mile 8 10:39). It was probably shorter than I thought it would be but it was nearly all walked. Mile times don't look too bad but I had most of mile 7 nearly done before the climb start and got running again near end of mile 8. At this stage I was overtaken by someone I didn't want to be anywhere near me. The 2 hr pacer:(. I decided to put the foot down a little and pass him again. Made a little gap on him too but the next climb put an end to that. I tried to hold on but just didn't seem to have the energy to keep with him. Seating here now I reckon I didn't try hard enough but that's easy to say now. Once he started to pull away I mentally just gave up for a while and started walking again. A mixture of walking and running followed (Mile 9 10:22, Mile 10 11:04, Mile 11 11:21) before I decided to put a bit of effort in a savage something from the run and tried to get in under 2:10. (Mile 12 10:19 and Mile 13 9:51). Was starting to feel good again and back in a decent rythm. But when I went through the 13.1 mark (going by my garmin) there was no sign of the finish line. It didn't come until I had clocked 13.86 on my garmin. (Last .86 8:17). Thought it might have just been my watch but spoke with couple of the pacers afterwards and they were all showing over the distance. It was very hard to judge out there as the markers on route were few and far between and when they were there they were in km. Mental maths on the run not so easy.

Whether it was long or not it doesn't really bother me that much. The biggest regret is that I didn't put the work in when the going got tough. I had around 3 minutes on the 2hr pace at mile 6 and lost that on one climb. I should really have tried even a slow pace up that. And then not tagging on to the pacer when he did catch up. I ended up with a time of 2:14:41 which doesn't really help with guiding me for DCM.

dazza21ie

Thursday 13th September

5 miles in 49:20 mins @ 9:52 mins/mile

While there was a bit of light rain it was much better conditions than yesterday for this mornings run. Took off at quite handy pace for first two miles, picked it up a little for next two and then ran last one around HMP just for the feel.

So next run is the half in Sligo on Saturday morning. Plan of action is to head off at around 8:40 pace and hopefully hold that for the first half. Then work hard to get up "The Squirrel". Hopefully there will be some more left in the tank and plan would be to just kick on as much as possible. Very easy writing it here so lets see how it goes on Saturday.

dazza21ie

Wednesday 12th September

8.26 miles in 1:22:47 @ 10:01 mins/mile

A bit of wet weather training this morning. It was absolutely pouring down when I got up and unfortunately there is nowhere to hide with this marathon training business. A morning like this this time last year I would just have rolled over in bed and give the (quite limited anyway) run a miss. I put on an extra layer and cap and braved it. Once out the rain didn't bother me. It was the surface water which was impossible to miss and the following squelchy feet. The plan for this week was for this run to be at MP but given that I am due to do the Sligo Half on Saturday I took the executive decision of just doing it easy. Considering how our weather has been all year I have done very well over the last few months not to have a complete washout of a run before now. Anyway its another one done and useful experience as no doubt the heavens will open at some stage for DCM in October.

dazza21ie

Tuesday 11th September

5 miles in 49:30 mins @ 9:54 mins/mile

It was pouring overnight but I thought I was lucky enough as it had stopped when I was heading out this morning. Good thing too as it was quite cold and it took the first two miles to warm up. I wasn't long warmed up when the heavens opened to cool me down again. Spent the last couple of miles trying my best not to run into the large puddles of water on the ground. Quite unsuccessfully I might add. So apart from the cold, rain and wet feet it was quite a comfy run!

dazza21ie

Saturday 8th September

18.01 miles in 3:02:25 @ 10:08 mins/mile

Felt a little off heading when headed out for this one. Not sure what it was but it quickly left after a a few minutes of running. The loose aim for pacing this run was to keep things between 10:20 and 10:30 pace. Plan was for 3 loops of 8, 3 and 7 miles to bring up the distance. I took two gels with me and decided to take them at miles 10 and 14. I reckon they gave me a bit of a boost as the last five miles were done at 10 min pace or quicker with no real increase in effort. The only mile that felt in anyway difficult was probably the last one and even that was just a case of get it done as opposed to be working too hard.

36.09 miles for the week which is the peak week for the HHN2 plan. Just a few more weeks of hard work left before taper begins!