Sometimes I just need to get out and run

davemcmahon · 06-03-2013 06:05PM

6/03/2013 Wed: 4.03 miles @ 9:51 min/mile AveHR 137

First run in ages in the rain this morning before work. I wanted to get this out of the way first thing to give me as long as possible before my session tomorrow afternoon.

Looking at how this week is panning out it could be my lowest mileage week of the year so far. That said I'm getting in some good sessions and a race next week so the rest won't be a bad thing.

WTD|14.72
MTD|37.41
YTD|323.84

davemcmahon · 07-03-2013 02:50PM

7/03/2013 Thurs: 7.17 miles @ 8:02 min/mile AveHR 162

So today was my day to start including VO2 sessions into my training. I had originally planned to read the sections on this in the P&D book last night but didn't get a chance so had no real clue what I was doing.....and it showed.

The plan was (changed from Sunday) 1 mile w/u 10X400m with 90sec recovery and 2 miles warm down. Based on McMillan my vVO2 pace should be around 6:12min/mile. The first 2 reps were way too fast (5:05, 5:08 min/mile) and pretty much made it the rest of the session very tough. Reps 3 and 4 were still too fast (5:54, 6:02 min/mile). At this stage any hope I had of hitting my times went out the window. The remaining reps came in at 6:30, 6:24, 6:33, 6:30, 6:34, 6:33.

I'm glad thats over with but I need to learn what I'm doing properly before I try this again. On the positive side, I managed to complete the 10 reps without having to completely stop between reps. The recoveries where nice slow jogging. I'll try this again in a few weeks and hope I won't make a meal out of it then.

WTD|21.89
MTD|44.58
YTD|331.01

davemcmahon · 09-03-2013 11:17PM

8/03/2013 Fri: 4.55 miles @ 9:42 min/mile AveHR 136

A nice little recovery run before work on Friday morning.

9/03/2013 Sat: 7.65 miles @ Various min/mile AveHR Various

Woke up this morning with the beginnings of a head cold coming on. It hasn't been helped by two nights of very little sleep thanks to the littles ones. Headed off to Marlay for its inaugural Parkrun. Got just under 2 miles of a warm up in and then we were off.

The course began on grass and running the first couple of 100 meters on across the field. It was quite wet and muddy so it got us ready for the rest of the course. The course itself is lovely with some tough little sections. The sections of trail can feel a bit cramped as there is not much room and it can be difficult to overtake. This definitely cost me a good few seconds. The uphill section was a surprisingly long drag but I'll be expecting it next time so I'll notice it less. Anyway official time was 20:55. Was only about 10 seconds slower than I was expecting.

Finished off with just under 3 mile warm down followed by breakfast in the farmers market. A definite bonus over the Malahide course.

My result today confirmed my suspicion that the fun run course in work was short but thats grand I'll get back down to that time later in the year. I'm racing the MSB 5k on Saturday so hopefully I'll come in around the 20:30 mark.

WTD|34.09
MTD|56.78
YTD|343.21

RunningKing · 09-03-2013 11:27PM

Cut that out......wasn't that short...... :-)

davemcmahon · 09-03-2013 11:43PM

RunningKing wrote: »

Cut that out......wasn't that short...... :-)

Only about 30-40 seconds for me

davemcmahon · 11-03-2013 10:35PM

11/03/2013 Mon: 6.04 miles @ 8:19 min/mile AveHR 152

Cold! Cold! Cold! I learned a few things today, 1) if there's a chance I'm running in snow bring my headtorch; 2) find out where I put my snood cos otherwise I'm going to freeze my face. Today run wasn't actually too bad when you take away the blizzard like conditions at times. During these spells the visibility was so poor even though I was on the footpath I felt it would have been safer to wear the head torch. Hopefully the snow doesn't last too long or get worse, I really don't want to have to resort to the threadmill for my runs.

Plan for this week:

Mon|Tue|Wed|Thur|Fri|Sat|Sun
6 miles easy |8 miles easy|LSR 10 miles |6 mile easy| Rest |MSB St. Patricks 5k|Rest

I am running the MSB St. Patricks 5k on Saturday so I've moved runs around so I'll get my LSR in on Wednesday and rest on Friday. The rest of the runs will all be easy runs to let the body 'rest' ahead of the race.

WTD|6.04
MTD|62.82
YTD|349.25

davemcmahon · 12-03-2013 03:55PM

12/03/2013 Tues: 9.05 miles @ 8:10 min/mile AveHR 159

got out for a nice 9 miler before work today (not in till 12). Was so much nicer than yesterday I even went an extra mile because I was enjoying it.

WTD|15.09
MTD|71.87
YTD|358.3

davemcmahon · 13-03-2013 07:11PM

13/03/2013 Wed: 10.50 miles @ 8:44 min/mile AveHR 150

This weeks plan called for my LSR today. I was looking for a new route so I ran through Leixlip into St Catherines Park and down into Lucan and then back again. A nice route with a couple of shirt steep hills to make me work a little harder. Was feeling grand by the 8 mile mark so pushed a little harder for the last two miles for a faster finish.

WTD|25.59
MTD|82.37
YTD|368.8

davemcmahon · 14-03-2013 06:22PM

14/03/2013 Thurs: 4.98 miles @ 8:26 min/mile AveHR 144

A nice little 5 mile easy run this afternoon to keep me ticking over. Originally I'd planned a complete rest day tomorrow but now I'll be getting in a 3 mile recovery paced run first thing to keep the legs fresh for Saturday.

Now back to the 2013 novice thread to watch the action.

WTD|30.57
MTD|87.35
YTD|373.78

davemcmahon · 15-03-2013 02:41PM

15/03/2013 Fri: 3.23 miles @ 8:28 min/mile AveHR N/A

My original plan for the week had today as a rest day but instead I went out for a nice slow 5k on a potential Parkrun route. Nice little route so will hopefully get the go ahead.

Race tomorrow hoping to hit about 20:30.

WTD|33.8
MTD|90.58
YTD|377.01

dazza21ie · 15-03-2013 03:20PM

Hi Dave can I ask what plan you are actually following at the moment? I'm liking the distances/paces that you are doing at the moment.

davemcmahon · 15-03-2013 03:38PM

dazza21ie wrote: »

Hi Dave can I ask what plan you are actually following at the moment? I'm liking the distances/paces that you are doing at the moment.

Hi Dazza, I'm taking alot of the aspects from P&D's 'Road Racing for the serious runner' looking at the 10k plans. I'm making my own adjustments based on how I'm feeling and whatever races I want to do. I'll also be trying to get in some of the McMillan Best 10k workouts.

Using these I've my own plan done up so if you want I can send you on a copy of it to have a look at.

dazza21ie · 15-03-2013 04:33PM

davemcmahon wrote: »

Hi Dazza, I'm taking alot of the aspects from P&D's 'Road Racing for the serious runner' looking at the 10k plans. I'm making my own adjustments based on how I'm feeling and whatever races I want to do. I'll also be trying to get in some of the McMillan Best 10k workouts.

Using these I've my own plan done up so if you want I can send you on a copy of it to have a look at.

Yeah that would be very much appreciated Dave

davemcmahon · 15-03-2013 04:35PM

dazza21ie wrote: »

Yeah that would be very much appreciated Dave

No problem I'll pm it to you later. Its set up with the K-Club 10k as my main goal race.

RunningKing · 15-03-2013 04:38PM

davemcmahon wrote: »

15/03/2013 Fri: 3.23 miles @ 8:28 min/mile AveHR N/A

My original plan for the week had today as a rest day but instead I went out for a nice slow 5k on a potential Parkrun route. Nice little route so will hopefully get the go ahead.

Race tomorrow hoping to hit about 20:30.

WTD|33.8
MTD|90.58
YTD|377.01

Best of luck tomorrow, no doubt I'll bump into u.

Where's that 'potential 5k' route?

davemcmahon · 16-03-2013 10:29PM

16/03/2013 Sat: MSB 5k

Really wasn't feeling this race when I woke this morning, was worried I hadn't rested up enough beforehand to give a pb a good go. I parked the car just off Cork St. and used the jog over to warm up. The setup for the race and the atmosphere were good and lively. I was a bit ensure of the course as it had way too many turns for my liking.

I ended up starting too far back and had to fight my way forward once the gun went. It wasn't untill that Stephens green that i was able to move out. Once the race was underway the hail and sleet started (albeit only lightly). The first half felt like we were taking turns every couple hundred meters. As i ran along the canal I passed by a little kid who I was very surprised to see that far forward, turns out it was one of the little Stews and he ran an amazing race. I spent the bulk of mile 3 swapping back and forth with another chap in a 5 alive T-shirt. Thankfully I had enough in the legs left to push the last couple of hundred meters flat out and leave him behind me. Unfortunately I forgot to press the button on my garmin immediately do it was reading a little high. Garmin time 20:22, gun time 20:27, chip time 20:15

My plan coming into this had been to try beat 20:30 turns out I smashed it.

5.55 miles in total including w/u and w/d

WTD|39.35
MTD|96.13
YTD|382.56

RedRunner · 16-03-2013 10:35PM

Brilliant stuff Dave.That's an excellent time!

upthe19th · 16-03-2013 10:46PM

Great result Dave, well done.

davemcmahon · 20-03-2013 11:01PM

20/03/2013 Wed: 6.27 miles @ 7:34 min/mile AveHR 162

I'd decided a few weeks ago that I was taking a few days off (running and work) after Paddy's day to spend with the wife and kids and to give the body a little break. So today was my first run since the race on Saturday. I decided to get out while the wife and kids had breakfast so as to not impact their day as much as possible. The plan was to go out and hold a steady fast(ish) pace. I found the pace tough going but I'm sure alot of that is due to running on empty. It reminded me why I only ever did my LSR and recovery runs before breakfast. Back to work tomorrow so will be properly fed for my next run.

Plan for this week:

Mon|Tue|Wed|Thur|Fri|Sat|Sun
Rest |Rest| 6 mile steady |session LT|8 mile easy |Rest|LSR 10 mile

Session LT: 2 mile w/u 5 mile @LT 1 mile w/d

WTD|6.27
MTD|102.4
YTD|388.83

Gavlor · 20-03-2013 11:23PM

You're going well, the pace is consistently improving.....

davemcmahon · 20-03-2013 11:29PM

Cheers Gavlor, I'm finding the miles I've put in this year so far really paying off.

davemcmahon · 21-03-2013 03:52PM

21/03/2013 Thurs: 6.84 miles @ 7:19 min/mile AveHR 176

Today called for a LT Session. I had to change the plan slightly and drop one of the warm up miles due to time restraints. So the plan was 1 mile w/u 5 mile @LT 1 mile w/d.

Based on my race at the weekend my adjusted LT pace should be around 6:59-7:10 min/miles. The course itself wasn't too bad apart from the last couple of miles there was a strong headwind. SO taking my own advice from the novice thread during the week I let the pace drop and tried to keep the effort consistent.

The Splits:
Mile|1|2|3|4|5|6|7
Pace| 7:54|6:48|6:58|6:58|7:16|7:28|8:00

Overall I was happy with this considering the conditions.

Tomorrow calls for 8 miles easy but I may split that into 2 x 4 mile recoveries depending on how the legs feel in the morning.

WTD|13.11
MTD|109.24
YTD|395.67

davemcmahon · 22-03-2013 10:18PM

22/03/2013 Fri AM: 5.00 miles @ 9:17 min/mile AveHR 145

A what should have been handy 5 miler this morning before work. Freezing wind and rain really made this feel tougher than it was. Ended up soaked and thankful for the hot shower afterwards.

22/03/2013 Fri PM: 5.00 miles @ 8:54 min/mile AveHR 154

After being soaked before work I ended up doing this run on the dreadmill in work rather then get soaked again. All I can say about this is thank god(s) for Marathon Talk. The only think that helped me get through the boredom that was this run. In short I hate the dreadmill (although it was better than having to go outside again). Pace was probably faster then it should have been but I needed to keep the speed higher for my sanity.

On the positive today brought me over 400 miles for the year. Nearly half my total for last year.

WTD|23.11
MTD|119.24
YTD|405.67

RedRunner · 22-03-2013 10:33PM

davemcmahon wrote: »

22/03/2013 Fri AM: 5.00 miles @ 9:17 min/mile AveHR 145

A what should have been handy 5 miler this morning before work. Freezing wind and rain really made this feel tougher than it was. Ended up soaked and thankful for the hot shower afterwards.

22/03/2013 Fri PM: 5.00 miles @ 8:54 min/mile AveHR 154

After being soaked before work I ended up doing this run on the dreadmill in work rather then get soaked again. All I can say about this is thank god(s) for Marathon Talk. The only think that helped me get through the boredom that was this run. In short I hate the dreadmill (although it was better than having to go outside again). Pace was probably faster then it should have been but I needed to keep the speed higher for my sanity.

On the positive today brought me over 400 miles for the year. Nearly half my total for last year.

WTD|23.11
MTD|119.24
YTD|405.67

That's a great total so far alright and it's still only March

davemcmahon · 22-03-2013 10:40PM

RedRunner wrote: »

That's a great total so far alright and it's still only March

Cheers RR. At this rate I shouldn't have any trouble at least doubling last years total.

davemcmahon · 22-03-2013 10:46PM

Meant to add aswell that one of the joys of doing my run in the gym was that I got the chance to weight myself. Current weight 86.5kg (13st 8).

RedRunner · 22-03-2013 10:52PM

davemcmahon wrote: »

Meant to add aswell that one of the joys of doing my run in the gym was that I got the chance to weight myself. Current weight 86.5kg (13st 8).

Do you have a target weight Dave?

davemcmahon · 22-03-2013 11:04PM

RedRunner wrote: »

Do you have a target weight Dave?

I don't have a definite target but I'd like to get down to the low 80's high 70's over the next 2 years. This is purely based on the fact I haven't been that light in about 10-12 years.

davemcmahon · 24-03-2013 11:16PM

24/03/2013 Sun: 10.62 miles @ 8:07 min/mile AveHR 154

Decided this morning that I was going to do this a little differently than my recent LSR's. I changed the settings on my Garmin to show time, HR and distance. Based on P&D's recommendations I was going to try keep my HR within the 74-84% of max range. For me this would be 148-168bpm. So deliberately ignoring my pace I set out into the arctic conditions. Ignoring the pace was an interesting strategy as I'll admit to being somewhat dependent on my garmin. At the end I was very surprised to see how (relatively) fast the splits were and I was able to finish fairly strong. I may keep this strategy going forward for my LSR's.

Plan for this week:

Mon|Tue|Wed|Thur|Fri|Sat|Sun
5 mile recovery |Session | 5 mile recovery |MLR 8-9 miles|Session VO2 |Rest|LSR 10 mile

Session: 2 x 2 miles @ goal 10k pace, 2 x mile @ goal 10k pace

Session Vo2: 1 mile w/u 10X400m with 90sec recovery and 2 miles warm down (same session as 3 weeks ago, hopefully properly this time)

WTD|33.73
MTD|129.86
YTD|416.29

davemcmahon · 25-03-2013 02:37PM

25/03/2013 Mon: 5.01 miles @ 9:10 min/mile AveHR 137

A nice recovery run this morning before work. It's still freezing outside. I can't wait for the weather to warm even slightly.

WTD|5.01
MTD|134.87
YTD|421.3

Sometimes I just need to get out and run

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