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Darren 83 · 18-02-2013 10:54AM #1

Hi all,
After reading so many running logs decided to start my own.

I started running just under a year ago my other half started Weight Watchers. She was looking for ideas for exercise so I suggested a jog. I honestly was disgusted with my fitness. A few days later I wanted to run the Dublin Half last year.

I started training a mile at a time found the people at boards a great help to share there experience I found was invaluable. I did a 5k fun run to get the experience of a race before the half.

2012 Race Results

5k Beach Fun Run 27.01
Dublin Half Marathon 2:31:31

2013 Goals

Sub 50 min 10k
Do a half marathon sub 2 hours.
Complete a full marathon

Darren 83 · 18-02-2013 08:52PM

17/02/2013

LSR Sunday 13.1 Miles Time 2:06:14 Avg Pace 9.38

Felt great heading out for this run, didn't push my self hard.
Still need to shave off 6 mins to reach my goal. I was trying to keep a pace between 9:30-10:00.

RedRunner · 19-02-2013 12:45AM

Darren 83 wrote: »

17/02/2013

LSR Sunday 13.1 Miles Time 2:06:14 Avg Pace 9.38

Felt great heading out for this run, didn't push my self hard.
Still need to shave off 6 mins to reach my goal. I was trying to keep a pace between 9:30-10:00.

Darren, think your pace is too fast here for an LSR. A 1:59:30 HM requires 9:07m/mi . Your LSR should be at least 45sec to 1 min longer than target pace. Sounds like you are trying to reach your target in training rather than in the race itself if I am interpreting your comments correctly

How did you feel after this run and were the splits even?

Darren 83 · 19-02-2013 08:59AM

RedRunner wrote: »

Darren, think your pace is too fast here for an LSR. A 1:59:30 HM requires 9:07m/mi . Your LSR should be at least 45sec to 1 min longer than target pace. Sounds like you are trying to reach your target in training rather than in the race itself if I am interpreting your comments correctly

How did you feel after this run and were the splits even?

Felt grand after the run splits where between 9:38-10:20. I will slow the lsr to 10 min/mile. My first two miles where too fast something I need to work on. My garmin pace is all over the place should I set it to avg pace?
Thanks for your feed back.

zooming · 19-02-2013 10:52AM

Welcome to the logs!!
You really are flying..

Darren 83 · 19-02-2013 11:05AM

zooming wrote: »

Welcome to the logs!!
You really are flying..

Thanks Zooming:D

Darren 83 · 19-02-2013 10:07PM

19/02/2013

Easy 6.53 Miles @ 11.48

Monday was a rest day, did a easy run today after a 3.5 mile cycle each way I find the cycling helps with recovery and my cadence.

Tom Joad · 19-02-2013 10:10PM

Best of luck with the log - will be following with interest.

Darren 83 · 19-02-2013 10:17PM

Tom Joad wrote: »

Best of luck with the log - will be following with interest.

Thanks Tom, are you all set for the 5k?

Tom Joad · 19-02-2013 10:21PM

I am cheers Darren - looking forward to it now..:)

Darren 83 · 19-02-2013 10:32PM

Tom Joad wrote: »

I am cheers Darren - looking forward to it now..:)

Are you going to the half as well?

RedRunner · 20-02-2013 12:52AM

Darren 83 wrote: »

Felt grand after the run splits where between 9:38-10:20. I will slow the lsr to 10 min/mile. My first two miles where too fast something I need to work on. My garmin pace is all over the place should I set it to avg pace?
Thanks for your feed back.

Assumption is also that just under 2 hours is not a soft target. If you plug a recent race time into MacMillan race calulator it will give you a good idea of hwat your easy run range and LSR range should be. Most figures up to HM are fairly accurate.

Re the garmin, as far as I know I believe it , maybe depending on model, calulates pace differently. Example I have a garmin 410 which has the following options in settings:

Pace- Current pace

Pace Avg- avg pace for the run

Pace-Lap - Avg pace for current lap

Pace -Last lap - Avg pace during last full lap

I usually leave it on pace-lap. with my lap disance set to 1 mile. So I think it calculates avg pace based on distance covered per lap.

zooming · 20-02-2013 06:25AM

Wow you guys are technical!
I just run according to how I'm feeling, usually the same pace!!! On my Hal plan, he gives you a motivational quote every 10 mins, I'm usually at the same place for the first one!!! As for me I'm just trying to get longer, as Hal says working on endurance first, speed comes next. But I have only one gear lol lol lol

Darren 83 · 20-02-2013 08:50AM

RedRunner wrote: »

Assumption is also that just under 2 hours is not a soft target. If you plug a recent race time into MacMillan race calulator it will give you a good idea of hwat your easy run range and LSR range should be. Most figures up to HM are fairly accurate.

Re the garmin, as far as I know I believe it , maybe depending on model, calulates pace differently. Example I have a garmin 410 which has the following options in settings:

Pace- Current pace

Pace Avg- avg pace for the run

Pace-Lap - Avg pace for current lap

Pace -Last lap - Avg pace during last full lap

I usually leave it on pace-lap. with my lap disance set to 1 mile. So I think it calculates avg pace based on distance covered per lap.

Do you think sub 2 hours is too much?

thehookster · 20-02-2013 09:18AM

Best of luck with the training Darren

Darren 83 · 20-02-2013 09:51AM

thehookster wrote: »

Best of luck with the training Darren

Thanks hookster

Tom Joad · 20-02-2013 11:20AM

Darren 83 wrote: »

Are you going to the half as well?

Oh God no - have learned the value of patience - will attempt a half in August when I have a better base laid down!!

Darren 83 · 20-02-2013 12:03PM

How close are you too a sub 20 min 5 k

RedRunner · 21-02-2013 12:57AM

Darren 83 wrote: »

Do you think sub 2 hours is too much?

If you've done a HM in training in 2:06 then IMO you'll do sub 2 hrs easy in race conditions so long as you get the pacing right and don't hare off too fast at the start.

It's easier to predict if you've done a race recently...even a 10K . What was the last race where you've really gone for it and what time did you do?

Darren 83 · 21-02-2013 10:27AM

RedRunner wrote: »

If you've done a HM in training in 2:06 then IMO you'll do sub 2 hrs easy in race conditions so long as you get the pacing right and don't hare off too fast at the start.

It's easier to predict if you've done a race recently...even a 10K . What was the last race where you've really gone for it and what time did you do?

Last race was Dublin hm 2012, I did not feel if I gave it my all. If I don't get sub 2 next week still plenty of time to get it done.

On my last run I was running with a pensioner I know him from the town got great advice from him on our run and a big boost he said that my form improved from last year.

Darren 83 · 22-02-2013 07:12PM

22/02/2013

10 Mile Tempo Run

Last tempo run then taper next week for Meath Spring Half.

Plan for this run was to keep a pace between 8 and 8:30 min/mile

10 Miles @ 8:30 = 1:25:09 Avg HR 166 Max HR 173

RedRunner · 22-02-2013 08:42PM

Darren 83 wrote: »

22/02/2013

10 Mile Tempo Run

Last tempo run then taper next week for Meath Spring Half.

Plan for this run was to keep a pace between 8 and 8:30 min/mile

10 Miles @ 8:30 = 1:25:09 Avg HR 166 Max HR 173

Darren.Last year I did 1:28 for 10 mile in race series.That was followed by a 2:00 HM and then 2 weeks later a 1:56 HM

Based on that training run sub 2 hours for your HM will be absolutely no trouble to you.

menoscemo · 22-02-2013 08:45PM

RedRunner wrote: »

Darren.Last year I did 1:28 for 10 mile in race series.That was followed by a 2:00 HM and then 2 weeks later a 1:56 HM

Based on that training run sub 2 hours for your HM will be absolutely no trouble to you.

+1 in fact it would be a really soft target. There is absolutely no reason not to hold 8:30/mile for the whole race. It's only an extra 5k...

Darren 83 · 22-02-2013 08:59PM

Cheers lads just had a great run today must check pacers for the half. Planned to follow the 2 hour pacers then break at mile 6.

Darren 83 · 24-02-2013 06:39PM

24/02/2013

7.12 LSR

Decided to reduce the miles this week in preparation for next weeks Bohermeen Half. Planed to keep the pace around 9:50.

I did 7.12 miles @ 9:48min/mile = 1:09:48 Avg HR 159

Weekly Totals:

Running 23.66 Miles

Cycling CT 31.01 Miles

Darren 83 · 26-02-2013 09:27PM

26/02/2013

2.26 Miles Easy

Did not have a particular set pace just wanted to stretch the legs, didn't go far as this is taper week.

2.26 @ 8:39 = 19.32 Avg HR 166 Max HR 176

zooming · 27-02-2013 09:00AM

Good Luck! Cant wait to hear your race report

Darren 83 · 28-02-2013 09:23AM

zooming wrote: »

Good Luck! Cant wait to hear your race report

Looking forward to the race heard great things about it.:D

Darren 83 · 28-02-2013 10:17AM

The plan for the half this week is to keep ahead of the 2 hour pacers, @8:30 min/mile. This might take a mile to do with crowded start and roads are narrow. After the first lap catch up with 1:45 pacer If I can or keep them in my site.

All good in theory:pac:

vitani · 28-02-2013 08:56PM

Good luck with it!

Darren 83 · 28-02-2013 11:27PM

28/02/13

Easy Run:

Again just stretch the legs ahead of the half on Sunday. Now to enjoy two days rest.

2.09 Mile @ 8:36 = 17.57 Avg HR 160 Max HR 175

February Totals:

Running: 71.63

Cycling Cross Training: 50.08

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