It's now fun to run

Week Summary
No. of Runs |Week Total|MTD|YTD | Weight
5|35.14|96|283| 87.7 kg

Monday 25th March
5.35 miles @ 8:25

Nice run to start the week. Weather fine apart from it being pretty cold.

Wednesday 27th March

7.86 miles @ 8:41

First real attempt at putting a bit of speedwork into the runs. Plan was to try a few mile reps at 10k pace with a warm up and down thrown in. When I was out I decided three was a nice number with 3 min recoveries. So done around 1.8 mile easy warm up, and then 3 x 1 mile reps with 3 min recoveries. Rep splits were 7:26, 7:24 & 7:25. Target pace was 7:30 so pretty good. Followed it with a 2.4 mile very easy warm down. Plan is to increase the reps over the next few weeks up to 6 x 1 mile to leave me ready to try proper 10k sessions then.

rasher_m wrote: »

Thats a good target Dazza. Any 10k's in mind?
I'm just hoping I'm not worse than my current 10k pb.
I have been doing all my runs at the same pace as last year.
Too much trouble with calf to try to better myself.

Going to do one hopefully in April but will be happy with anything under 50 mins in that one. There are a couple up these parts in July/August so will pick one of them and try and building up towards them.

There is no point in picking up your pace yet if it would get you injured. Have you gone to physio about your calf yet? I had some problems with mine before christmas but the stick seemed to sort them out (touch wood!).

rasher_m wrote: »

Yeah i bought the stick as well but im still having trouble. in physio this evening.

Well best of luck, nothing more frustrating than been held back by niggles

Friday 29th March

7.09 miles @ 8:47

Legs were a bit tired and sluggish starting off. After a couple of miles they were grand and felt good at the end.

Week Summary
No. of Runs |Week Total|MTD|YTD | Weight
6|41.16|137.57|324|86.5 kg

Monthly Summary
Month| No. of Runs| 2012 | No. of Runs | 2013
January| 14 | 34.22 | 23 | 127.01
February|16| 46.21 | 11 | 59.82
March|16| 52.11 | 23 | 137.57
April|14|49.98
May|22| 95.18
June|17| 85.79
July| 18| 101.16
August| 17| 126.55
September| 18| 151.64
October| 16| 115.04
November| 21| 91.63
December| 16| 89.14
Totals | 205| 1,038.51 | 57 | 324

Tuesday 2nd April

5.36 miles @ 8:37

Very pleasant for running out there today. A little sunshine makes everything that little bit easier.

Hope to do a 5k later in the week. Plan had been to do one on Friday evening but think there is one on Sunday morning now which is closer to home (i.e. it goes past our house!) so that looking more likely now.

Wednesday 3rd April

So trying to build on last Wednesday's run I tried the same again with more reps at 10k pace. Like last week I ate a banana just before I headed out just to get that hungry feeling out of the stomach. Seems to do the trick so far anyway.

Started with a 1.9 mile warm up at around 9 min pace. Followed by 5 x 1 Mile @ 10k pace with 3 min recoveries. Finished it off with 1.72 mile warm down at 9:22 pace.

Splits for the intervals were: 7:22, 7:20, 7:22, 7:23, 7:26. Needed to dig that bit deeper for the last two. Being honest the recoveries were a bit over the 3 minutes, which was more a case of getting to a desired spot to start the next rep as opposed to really needing the extra time (thats what im telling myself anyway).

Total Distance: 10.04 miles

Friday 5th April

5.41 miles @ 8:27

Same run as yesterday just a little quicker! Will have to start varying the route again.

rasher_m wrote: »

Are you going for the marathon this year?

Nope! Although I probably will be a bit jealous when I am reading everyone else's logs getting ready for it. Sounds wrong being jealous of someone who has to do 20 mile+ runs

What about yourself?

rasher_m wrote: »

I find it hard to believe that you're not going to try it again.
I don't see why not with your base and increase in speed you're sure to be looking at about 3.50

I'm not sure myself how I'll be injury wise or if I'll have time work wise but I'd like to have a go at sub 4 but if I dont think I can break 4 then I won't bother.

Plan for this year was always to do some shorter stuff and try and build a good base. Definitely plan to have a few more cracks at the marathon but it will be next year at the earliest. Would like to think that by then I would be able to give it a good go, maybe look to go 3:30 - 3:45 - would be good to take an hour of the PB again .

If you could get yourself back running regularly again I would think a sub 4 should be on the cards. You weren't that far off 1:50 for the half last year so a step up in the training plan should make the difference.

Planet Youth 5k

Decided to give a 5k a go once I had planned to do 10k which is on 20th of April. Was actually planning on doing a 5k on Friday but then stumbled upon this one which was more convenient (actually passes our house!). It was for a local charity but being run through the local ac club. Main aim was really just to get that feeling of racing again as hadn't raced since early December, with secondary aim of lowering PB a bit.

Jogged over to the centre and registred and done a couple of laps on the track with a few strides thrown in. There wasn't too many about so I knew it was going to be a small race. There had been a 5k the day before in the town too and a few of the club members were off at the National Relays.

We were called out to the start just after 11. I found myself just behind the front row. Felt out of place there but there wasn't that many looking like they were going to run it. Off we go and I take off like a hare and nearly take the lead! Had set garmin to average pace and a quick check showed me doing sub 6 min pace :eek:. The plan of action had been to try an keep it just under 7 min pace, especially for first mile. So I eased it off a little and a few lads passed me. Settled into my stride and started to track two lads in front of me, one was wearing a blue top and the other red hat and jacket. Was keeping the distance steady between us before the blue top guy pulled a bit ahead. Got on the shoulder of the other fella who was a young lad and hoped I could pace myself off him for a while. As we climb going over the bridge on the main street he just stops all of a sudden, no good to me.

Pace was still a bit quicker than planned and was around 6:26 pace going through the first km. I knew the next 2km's would decide the time as they both had tricky little climbs. Went through the 1st mile in 6:52. At this stage I was running solo, my main pacesetter had pulled a good bit ahead and there was no one else around me. A bit of head wind had start to make things even more challenging. The average pace continued to drop which was a little disheartening. Once I got the little climbs out of the way the road flattened but the surface was great either. Mile 2 was a disappointed 7:20.

We turned back onto the main road and I was told I was currently 8th. I hadn't really counted how many had headed off in front of me so was little surprised. I was tiring at this though and was falling further behind those in front with my pace continuing to drop. Just around the 4k mark I heard someone close behind. It wasn't long before I seen the Finn Valley singlet on my shoulder. It was just what I needed and we ran alongside until we had to turn left back towards the track. He had the inside so took the corner easier an pulled a little ahead. I kept him in my sights and tried not let the gap grow too much. I knew someone else was closing from behind too but didn't bother look around.

We had another bit of a climb before turning into the club's grounds and onto the track for 3/4 of a lap. Quite liked the track finish. Was closing on the Finn Valley lad on the track but he took off again. A quick look over my shoulder and saw another lad closing but I had enough to hold him off.
Finish Time: 21:55

A PB by 30 seconds so happy with that. Lost a bit of time in the middle of the race. A bigger field would have probably pulled me on a bit more. Not the quickest of courses but can't really knock it when it's on my doorstep.