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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

rasher_m wrote: »

It was bliss...I never enjoyed and looked forward to a run so much

Seems like an age ago now that it was 8 miles on a Wednesday. And two 2 mile runs next week, haven't done a two mile run since January.

The most annoying thing is that people have started asking how much running I am doing now. Why couldn't they been nosey back in September!

rasher_m

How are you feeling about the race now? Have you decided on going with the pacers?
I really dont know what to expect on the day but I think I'm going to run my own race.

dazza21ie

rasher_m wrote: »

How are you feeling about the race now? Have you decided on going with the pacers?
I really dont know what to expect on the day but I think I'm going to run my own race.

To be honest don't think it really has registered in the head that it is on in 10 days! I am busy at work at the moment and busy next week so won't have too much time to be thinking about it which is good.

I think I will try and stick with the 4:!5 pacers with a view of hopefully picking it up near the end. The one thing that is putting me off that idea is the videos of the crowds around the pacers. I find running easier when I get into a groove at a certain pace and can just coast along. So I am hoping that will happen following the pacers and I won't really have to look at my watch to keep an eye on pace etc. It all sounds great in theory.

Have you any idea of pace you are going to try and keep?

rasher_m

dazza21ie wrote: »

To be honest don't think it really has registered in the head that it is on in 10 days! I am busy at work at the moment and busy next week so won't have too much time to be thinking about it which is good.

I think I will try and stick with the 4:!5 pacers with a view of hopefully picking it up near the end. The one thing that is putting me off that idea is the videos of the crowds around the pacers. I find running easier when I get into a groove at a certain pace and can just coast along. So I am hoping that will happen following the pacers and I won't really have to look at my watch to keep an eye on pace etc. It all sounds great in theory.

Have you any idea of pace you are going to try and keep?

Well I dont know if its the smartest way to race but for the half marathon, I didnt look at my watch once. I just ran according to how I was feeling. I was looking out for the 2 hr baloons along the way cause I knew if I seen them that would mean I'm slower than 2 hrs cause I started before them. But other than that it was just running on feeling.
Then again I had run two previous halves before so maybe my body was able to guage a pace?

dazza21ie

rasher_m wrote: »

Well I dont know if its the smartest way to race but for the half marathon, I didnt look at my watch once. I just ran according to how I was feeling. I was looking out for the 2 hr baloons along the way cause I knew if I seen them that would mean I'm slower than 2 hrs cause I started before them. But other than that it was just running on feeling.
Then again I had run two previous halves before so maybe my body was able to guage a pace?

As long as you don't head off at half marathon pace!!

rasher_m

dazza21ie wrote: »

As long as you don't head off at half marathon pace!!

Ha no fear of that...im way too lazy

I find in the early miles that i naturally go slow anyway until about 4 miles when i warm up. are you like that?

dazza21ie

Saturday 20th October

8.26 miles in 1:23:26 @ 10:05 mins/mile

Last proper run before the big day and I am pleased to say it was very enjoyable. Nice cool dry morning for it. Done my normal 8 mile route so no thinking about the run involved. Got around without any niggles or moans from any muscle. Nearly wish the marathon was this Monday now.

dazza21ie

rasher_m wrote: »

Ha no fear of that...im way too lazy
I find in the early miles that i naturally go slow anyway until about 4 miles when i warm up. are you like that?

Yeah takes me around 2 or so miles to get going properly on training runs. But any race I have done this year I have always headed out too quick at the start. Think it usual is a combination of everyone else around you does it so you just follow suit and you just want to get away.

dazza21ie

Wednesday 24th October

3.06 miles in 30.36 mins @ 10 mins/mile

Had a long days travel yesterday with work so glad I was able to get up and out for this run this morning. Was expecting to feel sluggish which was the case at the start but was meant to keep things easy anyway.

Two easy two mile runs tomorrow and Saturday and that is me set for Monday then.

dazza21ie

Thursday 25th October

2.21 in 21:51 mins @ 9:52 mins/mile

Short and easy

rasher_m

dazza21ie wrote: »

Thursday 25th October

2.21 in 21:51 mins @ 9:52 mins/mile

Short and easy

Is that you done now or are you doing any more?

Might see you at the start line with the 4.15 pacers...I've decided I don't know enough about running marathons to depend on me pacing myself plus I don't have a fancy watch.

dazza21ie

rasher_m wrote: »

Is that you done now or are you doing any more?

Might see you at the start line with the 4.15 pacers...I've decided I don't know enough about running marathons to depend on me pacing myself plus I don't have a fancy watch.

Another two to do Saturday morning and that's me done. How about yourself.

What's your race number?

rasher_m

dazza21ie wrote: »

Another two to do Saturday morning and that's me done. How about yourself.

What's your race number?

I finished tonight but might do a mile on sunday evening to loosen up. my number is 7366...whats yours?

dazza21ie

We can't have registered that far apart. Mine is 7164

rasher_m

dazza21ie wrote: »

We can't have registered that far apart. Mine is 7164

Yeah i registered end of july plus we put down similar finish times.

dazza21ie

27th October

2.21 miles in 22:02 mins @ 9:58 mins/mile

Last run before Monday. Done this one without the ipod as may leave it off for Monday altough still carry if I might need it. All that is left now is an extra long run

dazza21ie

29th October – Dublin Marathon 2012

Basically this was the goal race from last year once I crossed the finish line. While I was delighted to finish last year given that I had next to no preparation done I felt somewhat annoyed with my time of 6:14:03. I knew that there was more there if i prepared properly.

At the start of the log I put my neck out and said I wanted a 2hr PB which would mean circa 4:14. It was very easy back then as I wasn't even started the training program. But still I thought at the time it was doable. Training went very well. I really do count my blessings that I made it to this race without any injuries bar a couple of minor niggles near the end. I followed Hal's Novice 2 program quite religously (made too much so) and missed on run over 20 weeks (repeated to weeks in the middle). So unlike last year I had no regret standing on the start line feeling under prepared. I'm sure I could have done more but I think I gave training a fair enough go. My main concern before the start was whether I had the strength built up to maintain the desired pace for the full distance. In both my last two longer distance races over 10k and half marathon I had problems in holding the pace I set off with and suffered in both after the midway mark before making something off a recovery to get finished.

Anyways I travelled down on Sunday, took a quick trip out to the RDS and back for an early night after laying everything out and double checking. Woke up nice and early to a lovely morning and was feeling quite good. Shared a taxi with a lad staying at the hotel into the start area and was there for around 8. Was chatting to a few different ones on the way in and up to the start area but seemed to pick 3:15 runners (or targetting anyway) so I kept quite for a while! Got chatting to a fella from Kildare in the baggage area who hoped to follow the 4:15 pacers too. Hope he got on alright. Around half 8 I stripped off and dropped off my bag. Then headed off for a light warm up. Timed it nicely as when I was coming back up everyone was moving into the starting pen. Had to hurdle a fence to get in behind the 4:15 pacers, never was the most agile of persons!

And off we went. I was around 10 rows behind the pacers starting off but within first mile I was right behind the pacers. I nearly trip up Marthastew at one stage so I eased off a little and move to her right. Wouldn't have wanted to be responsible for taking out one of the pacers! Got chatting to her for the first time just as we were going up O'Connell Street.

First five miles seemed quite easy and all felt good. The miles in the park were a real pleasure, quite envious now of all those who get to do their training runs through there regularly. I think it was in the park that Donna from Derry caught up with us beside the pacers. She was quite comical. Seen our own Killian Byrne for the first time too. He was runnning in front of the pacers for a while before dropping in line with us. I was running along side him for a while and at that time he seemed to be working quite hard and dropped back. Was glad for him to see him again after the halfway mark. We were joking that we had a celeb in our group. Fair play to him, just seen that he went on to finish in 4:30.

Exiting the park I felt great and was still shadowing the pacers. Encountered the first real noticeable hill just coming up to mile 9 but it was nothing out of the ordinary. I think it was around mile ten that I started to feel the effort. The run from there up until near the half way mark took its toll. The hardest part was that the road got quite narrow and there was big numbers around. I might have been a little to pre-occupied with keeping right up with the pacers when dropping a little back would not have hurt too much. Went through the halfway mark in 2:06:46 which is a new official PB (not sure what it was in Sligo Half as course was long).

Got a wave from my sister was out not far from the halfway point. Was glad that I managed to spot her as she had come out after finishing her 3rd of 3 nightshifts. I was going well but the demons had already entered the head at this stage. The legs were feeling alright, they noticed the effort but weren't giving out too much. It was the rest of the body that was starting to tire. It was probably midway through mile 16 when the mind won over and I slowed for a walk. The the sub 4:15 dream quickly went out the widow. I didn't overly mind as it probably wasn't on in reality. I reckoned that it was going to happen at some stage. I probably could have kept going for a couple of more miles but it wasn't meant to be for this race. I got going again and the splits for miles 16 and 17 were ok. I tried to just get going again at an easier pace with a few of getting within 4:30. The problem was once the mind got me to stop once it got it to happen again and again. And after a couple of stops it meant the legs which had been ok started to cramp up.

I knew pretty quickly that even 4:30 wasn't on and I was just waiting for the pacers to pass me by. From there on in it became a run walk strategy just to keep things going. I started worrying that the 4:45 pacers would be the next to pass me, would have been waiting a while for them as there was none! Kept things going as best I could. Had to stop briefly around 20 miles just to stretch out right leg as the cramp was really kicking in. Took a toilet break around mile 21 too. My pace was ok when I got running (probably should have tried to keep it very easy) but the legs weren't willing at this stage. Was glad to start counting down the last few miles and when near the end I picked things up to an easy jog, I really wanted to be running across the line this year and manage that alright. So finished in a chip time of 4:41:06. A new PB and an improvement of 93 minutes or so from last years effort. While not as quick as planned or desired it does still show some huge progress in a year and I am pretty satisfied. A PB is a PB after all and I don't think any of the Kenyans managed one!!

So after all that I am a bit tired to say the least. Despite the troubles on the course I very much enjoyed the day. Legs are a bit tender but nothing that a nice bath, little rest and short bit time won't solve. Definitely will be back out on the road within the next week (hopefully!). What makes this run enjoyable is the people around you. From the very start of the day there is a great camaradie amongst athletes regardless of ability. Was made smile throughout. From the people at the start with their costumes on like the guys dressed as clowns and the guy dressed as an airplane (to raise awareness of Top Gun!!), everyone out along the course with their signs, the two little boys along the road shouting “go faster”. The support along the way was absolutely brilliant. At one stage I thought about turning on my ipod when struggling but I don't think it would have helped as much as those shouting us on. Big thanks to those handing out the jellies which just distracted you from your pains for that little period. The cheers near the end were quite special. The people of Dublin did themselves proud today. Big thanks to the 4:15 pacers too. Not your fault that I didn't stick with you for the whole distance. In particular thanks to Marthastew, she never stopped talking or encouraging while I was near her anyway. So glad I didn't take you out in the first mile:D and best of luck in London.

Was going to go to McGrattans to put some faces to usernames but my sister kindly came in to see me at the finish for which I was grateful. So I included here in my first step to recovery, a nice meal in TGI Friday's!!

dazza21ie

Saturday 3rd of November

3.51 Miles in 38:24 @ 10:56 mins/mile

First run post DCM 2012 and it felt pretty good. Only problem was the ice roads/footpaths which meant that the pace was going to be slow whether I wanted it to be or not. Legs felt grand, only reminder of DCM now is the 3 black toenails!

Anyways time to move onwards and upwards. Glad to see blockic has started a new thread for us former DCM Novices. My short term goal would be to do a local 5k in December once fully over DCM. After that plan is to concentrate on building a good base improving speed and endurance in the progress. Plenty of shorter races to choose from locally next year so just a matter of getting myself ready for them.

Need to get the weight down a bit more too. A few weeks back we change our scales to a new digital one. Lets just say its more accurate. So im at 92kg or so. Want to get that down

dazza21ie

Tuesday 6th November

2.7 miles in 27:57 @ 10:22 mins per mile

Didn't have ice conditions to worry about for this one. Like on Saturday tried this run without the ipod to see if it makes much of a difference. Will keep with the experiment for a few more runs, don't really notice too much difference so far. Even though the pace for this was kept at slower than usual easy pace it didn't feel just right. The legs felt fine but the rest of the body seemed to tire slightly. Obviously still in recovery mode.

Noticed that I have now got 864 miles on the clock for the year. Projected to pass 1,000 on 26th of December. Should make it alright if I can keep running regular.

dazza21ie

Thursday 8th November

4.24 miles in 42:52 mins @ 10:06 mins/mile

Didn't get out yesterday morning because of work.

Was nice out this morning for this one. Was around mile 3 before everything started to feel comfortable. A few twinges all over the place but nothing in particular that caused any concern.

dazza21ie

Friday 9th November

3.56 miles in 35:25 @ 10:14 mins/mile

Was out a bit earlier than planned this morning so took a little detour which added an extra mile. Let the body dictate what was easy pace today as opposed to the garmin.

dazza21ie

Saturday 10th November

7.11 miles in 71:56 mins @ 10:07 mins/mile

Longest run since DCM and it was quite enjoyable. Had my new head torch to test out so was a bit disappointed when daylight broke at half 7 or so! Otherwise a nice run.

Weekly Summary| | | | |
No. Of Runs|Weeks Total|Average Pace|Monthly Total|Yearly Total|Current Weight
4 |17.60|10:10|21.11|878.87|90.5kg

rasher_m

Are you doing the Waterford half?

dazza21ie

Sunday 11th November

3.05 miles in 30:32 mins @ 9:59 mins/mile

A nice easy run for a Sunday morning.

dazza21ie

rasher_m wrote: »

Are you doing the Waterford half?

I'm not, its a bit too far to travel. Are you or any other races planned?

rasher_m

dazza21ie wrote: »

I'm not, its a bit too far to travel. Are you or any other races planned?

Yeah i booked it just there before it sells out. im going to try the park runs as well. have you entered anything?

dazza21ie

rasher_m wrote: »

Yeah i booked it just there before it sells out. im going to try the park runs as well. have you entered anything?

Gonna do a local 5k at begining of December. Park runs look a great idea, a race any week you want it.

dazza21ie

Tuesday 13th November

3.06 miles in 30:32 @ 9:54 mins/mile

Twas a bit wet and windy this morning. More windy than wet. Easy runs are starting to feel the same after the marathon. Pace this morning was that bit quicker than last weeks runs without any extra effort.

dazza21ie

Wednesday 14th November

5.02 miles in 49:03 @ 9:47 mins/mile

Gave the pyramid strides a go as prescribed by memo. Done around 1.9 miles of a warm up at easy pace (very easy pace) which took me to a flattish part of my loop. Thought I had set this up as a workout on the garmin but it wasn't there when I went out. So had to do the strides manually. Got off to a great start by pressing the stop button as opposed to the lap button:o.

Take two went a bit better. Strides went 20 secs fast 20 easy, 40 fast 40 easy 1 min fast 1 min easy. This was repeated after what was meant to be 5 or so minute easy run but that was a little over 6 for me as I wanted to get another decent stretch before starting again. Repeated the pyramid and then ran home easy.

Paces for the strides were:
First Set 20 Secs @ 6:28 (mins/mile) 40 Secs @ 6:57, 1 Min @ 6:32
Second Set: 23 Secs : 6:16, 40 secs @ 6:31, 1 Min @ 6:46

The pace for the strides was supposed to be slightly quicker than 5k pace which I would guesstimate for me to be between 7 & 7:30 mins/mile. So they were all a bit too quick and not really consistant. On the plus side though after each stride the drop to easy pace felt really good and easy pace felt so much easier too. Quite enjoyable too!

dazza21ie

Thursday 15th November

2.21 miles in 22:17 mins @ 10:03 mins/mile

Just an easy two miler this morning.