Sometimes I just need to get out and run

davemcmahon · 28-03-2013 07:00PM

26/03/2013 Tues: 6.84 miles @ 7:54 min/mile AveHR 167

27/03/2013 Wed: 7.02 miles @ 8:15 min/mile AveHR 152

28/03/2013 Thurs: 7.15 miles @ 8:49 min/mile AveHR 151

This weeks plan has been seriously affected by the weather. As a result the last 3 runs have been on the treadmill in work. Thankfully I'd a far bit of catching up to do with the Marathon Talk podcasts so they've helped kill the boredom. I've been seriously lacking a healthy dose of HTFU to get outside.

Am off tomorrow so will have no choice but to get outside for a much need run in the fresh air.

WTD|26.02
MTD|155.88
YTD|442.31

davemcmahon · 31-03-2013 09:41PM

29/03/2013 Fri: 4.26 miles @ 7:36 min/mile AveHR 156

My first outdoor run of the week. Felt good to get out and get the cold air into my lungs. Was short for time so just did a quick 30 minutes.

31/03/2013 Sun: 12.09 miles @ 8:10 min/mile AveHR 151

The wife dropped me to Palmerstown on her way out so meant I got to run around the Phoenix Park and some of the city centre. Went from Palmerstown down to chapelizard and then followed the DCM route to Kilmainham and turn back down towards the park. Did a couple of miles around the park and then down into the city centre and over towards Cork st where the wife picked me up.

Was happy with this run as the legs were tired before i started and was able to keep a decent pace which included 5 miles @ 7:30 - 8 min/mile.

Plan for this week:

Mon|Tue|Wed|Thur|Fri|Sat|Sun
Rest |7 mile easy| 6 mile steady |MLR 9 miles|4 mile recovery |BHAA DCC 4 miler + w/u w/d|Rest

WTD|42.37
MTD|172.23
YTD|458.66

RunningKing · 31-03-2013 10:01PM

you have the P&D road racing book don't you - what you make of it - thinking or ordering it??

davemcmahon · 31-03-2013 10:03PM

RunningKing wrote: »

you have the P&D road racing book don't you - what you make of it - thinking or ordering it??

Was just reading your log and was going to say if you want to borrow it to give it a preview before you buy give me a shout if you're on site during the week.

davemcmahon · 31-03-2013 10:56PM

So a quick year to date:

6 races so far this year mainly 5k's and the Raheny 5 miler. Have spent the last 3 months working on getting my body used to a mid 30's to 40 miles a week. Feels like I'm building the base I would have liked to have last year before the marathon (still no plans to do it this year) and have gotten the weight down even further. Current Weight @ 86kg down from 90.3kg at the start of the year.

Distance| PB at start of 2013 |Current PB|2013 Target|Target race
5km|22.26|20:15|sub 20|Rathfarnham 5k
4 miles|N/A|N/A|Sub 27|BHAA 4 mile DCC
5 miles|N/A|36:18|Sub 34|??
10km|52.XX|52.XX|sub 43.00| K-Club 10k
Half Marathon|1:55:37|1:55:37|1:35:X|Race Series Half

The 5k goal will more than likely go well before the goal race .

Plan for the next few months:
After K-Club a few weeks of 5 k specific work and then onto HM training bringing me up to the Race Series half .

Upcoming races:

BHAA 4 mile Raheny (April) K-Club 10k (April) Tallaght AC 5k or Leixlip 5k (May) Lucan 5k (May) R&R HM (August) - not sure about this yet, like the course but the price is a bit of a put off Race series Half (September)
Month|Jan|Feb|Mar|Apr|May|June|July|Aug|Sept|Oct|Nov|Dec| Total
2012|0|5.28|46.23|25.34|52.76|72.78|85.67|111.31|114.94|99.48|69|65.17|747.96
2013|133.98|152.45|172.23|0|0|0|0|0|0|0|0|0|458.66

davemcmahon · 02-04-2013 02:22PM

02/04/2013 Tues: 9.07 miles @ 7:27 min/mile AveHR 167

Decided to abandon my planned 7 mile easy this morning as my legs where feeling good and throw in a session instead. So 1 mile w/u, 4 miles @ HMP, 3 miles @ PMP 1 mile w/d. This was a tough session but I really enjoyed it and its helped boost my confidence about the next couple of races since I haven't really gotten in any specific sessions for them.

HMP miles: 7:00, 7:05, 7:01, 6:57 ( the first three of these were into a head wind)
PMP miles: 7:39, 7:29, 7:45 ( the last was back into the headwind and the legs were tiring)

Was very pleased with this as the 4 miles @ HMP was only 5-10s a mile below Lactate threshold.

WTD|9.07
MTD|9.07
YTD|467.73

career_move · 02-04-2013 07:57PM

Great session today. You're flying it

RedRunner · 02-04-2013 11:52PM

career_move wrote: »

Great session today. You're flying it

+1 to that!

davemcmahon · 03-04-2013 11:03AM

03/04/2013 Wed: 6.00 miles @ 8:27 min/mile AveHR 145

A lovely morning for a pre work run. Took it fairly easy as my legs (knees in particular) were a bit sore and stiff from yesterday. I'm thinking its time for a new pair of runners. The sore knees is something I don't usually get. I'll try my run tomorrow in my racing pair to see if the soreness is runner related as I didn't have it on Sunday after my LSR in the racing runners. The soles of my normal training pair are looking a little worn. Other then that a nice sunny run to wake me up.

WTD|15.07
MTD|15.07
YTD|473.73

davemcmahon · 04-04-2013 03:40PM

04/04/2013 Thurs: 10.20 miles @ 8:11 min/mile AveHR N/A

Another nice day for a run. Went out at lunch time for my MLR. I picked a course with a couple of hills, but otherwise fairly flat. I'd forgotten my HR strap so had to wing pace on how I felt.

The knees are feeling much better today after I went out in my racers. Looks like a trip to Amphibian King is on the cards next week.

Tomorrow calls for a rest day and then racing the BHAA DCC 4 mile in Raheny on Saturday morning.

WTD|25.27
MTD|25.27
YTD|483.93

RedRunner · 04-04-2013 11:44PM

davemcmahon wrote: »

04/04/2013 Thurs: 10.20 miles @ 8:11 min/mile AveHR N/A

Another nice day for a run. Went out at lunch time for my MLR. I picked a course with a couple of hills, but otherwise fairly flat. I'd forgotten my HR strap so had to wing pace on how I felt.

The knees are feeling much better today after I went out in my racers. Looks like a trip to Amphibian King is on the cards next week.

Tomorrow calls for a rest day and then racing the BHAA DCC 4 mile in Raheny on Saturday morning.

WTD|25.27
MTD|25.27
YTD|483.93

I'll be there too Dave so might see you there. Will be leaving the decision to run though till the last minute.

davemcmahon · 05-04-2013 12:31PM

RedRunner wrote: »

I'll be there too Dave so might see you there. Will be leaving the decision to run though till the last minute.

good Stuff hopefully the back and hamstring are feeling good enough

davemcmahon · 05-04-2013 09:04PM

05/04/2013 Fri: 4.78 miles @ 9:16 min/mile AveHR 140

A nice handy recovery run this morning. I'd said yesterday that today was a rest day but I forgot that and only remembered just now. Getting out for easy or recovery runs on Friday mornings has really just become a habit.

WTD|30.05
MTD|30.05
YTD|488.71

davemcmahon · 06-04-2013 03:41PM

06/04/2013 Sat: BHAA DCC 4 mile AveHR 179

A lovely morning for my first BHAA race. Good to see some Boardsies out (sorry to hear about the hamstring RR). St. Annes park is a great venue for a run.

Got there early so had a chance to register and get a couple of miles in before the start. Off we went. I probably went off a bit fast and struggled a little in the the second mile as a result. Mile 3 was a little better but I could feel towards the end of mile 4 that I was running out of steam a little. Splits were 6:26, 6:49, 6:34 and 6:43. Time according to my garmin 26:30.

Was happy with breaking 27 minutes for the 4 miles. This and my MSB 5k result tie in well to give me a good idea of my current level.

With warm up and warm down total was 7.44 miles

WTD|37.49
MTD|37.49
YTD|496.15

career_move · 06-04-2013 03:54PM

Great run Dave

:D Your hard work is definitely paying off!!

dazza21ie · 06-04-2013 04:21PM

+1 your coming on great but no surprise given your training this year. What's up for you next?

davemcmahon · 06-04-2013 05:20PM

dazza21ie wrote: »

+1 your coming on great but no surprise given your training this year. What's up for you next?

Up next is the k-club 10k in 2 weeks and then the tallaght AC 5k and lucan 5k in May. Then into my half marathon training

davemcmahon · 08-04-2013 04:15PM

08/04/2013 Mon: 5.04 miles @ 7:50 min/mile AveHR 151

Decided this morning that it was finally time to retire the runners (Brooks Ravenna 3) I wore for the marathon last year. I bought them before the race series half last year so they've held up well. I'm sad to see them go. So off to Amphibian King this morning to get a new pair. Ended up with a nice shiny pair of Adidas Adizero Tempo. They'll probably become my racers now and I'll move my current racers (Brooks Racer ST5) to be my main trainer.

I went straight from AK to work and out for a run in the new pair. They are gonna take some getting used to but they felt good. I probably wont wear them again till my recovery run on Friday as I want to break them in slowly.

It was good to break the 500 mile mark for the year so far today.

Plan for this week:

Mon|Tue|Wed|Thur|Fri|Sat|Sun
5 mile easy |7 mile easy| MLR 9 miles |Session|4 mile recovery |Rest|LSR 10 miles

Session VO2: 2 mile W/U 6 X 800 @ Vo2 with 2 mins off 2 mile W/D

This will be my last session before the K-Club

WTD|5.04
MTD|42.53
YTD|501.19

RunningKing · 08-04-2013 11:00PM

davemcmahon wrote: »

I went straight from AK to work and out for a run

You must work in a holiday camp, I'd love to work in a place like that!

Gavlor · 08-04-2013 11:03PM

RunningKing wrote: »

You must work in a holiday camp, I'd love to work in a place like that!

or else he's a courier!!

davemcmahon · 08-04-2013 11:11PM

RunningKing wrote: »

You must work in a holiday camp, I'd love to work in a place like that!

Sure all you.need is a bit of creative time management. Today wasn't that bad, I didn't start till 12.30 but was in site at 11:30 so plenty of time for a run. I'd love to be able to telecommute.

RunningKing · 08-04-2013 11:14PM

If you're in tomorrow, will you bring in that book. I'll be in for a while in the morning.

davemcmahon · 08-04-2013 11:17PM

RunningKing wrote: »

If you're in tomorrow, will you bring in that book. I'll be in for a while in the morning.

Yeah its sitting at my desk waiting for you. If I miss you tomorrow I'll throw it in the internal mail.

davemcmahon · 10-04-2013 04:42PM

09/04/2013 Tues: 5.03 miles @ 7:36 min/mile AveHR N/A

A fairly straight forward run nothing particularly exciting. The legs are feeling heavy this week.

10/04/2013 Wed: 10.28 miles @ 8:04 min/mile AveHR 153

A grand MLR. The legs were still feeling heavy this morning. They loosened up a fair bit during the run. I ran a new route with some of the miles along the royal canal for a change of route. Have a session planned tomorrow but will wait till morning to see how the legs feel.

WTD|20.35
MTD|57.84
YTD|516.5

RunningKing · 10-04-2013 11:54PM

davemcmahon wrote: »

Yeah its sitting at my desk waiting for you. If I miss you tomorrow I'll throw it in the internal mail.

Just ordered it on EBay, travelling next week. Hopefully you didn't put it into internal mail?
If so I'll be in on Fri and send it back to you.

davemcmahon · 11-04-2013 04:40PM

11/04/2013 Thurs: 7.64 miles @ 7:35 min/mile AveHR 166 Max HR 185

The legs were feeling good enough this morning to give the planned session a go. Started of with 1.9 miles W/U and the 6 x 800m with 2-3 minute rest, 1 mile W/D.

The 6 splits came in at 6:21, 6:23, 6:21, 6:49, 6:39, 6:29. The second half of the 6:49 split was uphill into the wind so I'm not too bothered by difference. However the increase in effort required for that one slowed the following rep down a little.

Overall was happy enough as I wanted to keep the pace around the 6:20 mark and the time per rep 3:10 - 3:20, (ended up 3:08 - 3:26).

Will probably get a 4 mile recovery in tomorrow morning. On a different note my copies of Daniels Running Formula and Chi Running arrived in the post so plenty of new reading material

WTD|27.99
MTD|65.48
YTD|524.14

davemcmahon · 12-04-2013 04:55PM

12/04/2013 Fri: 3.97 miles @ 8:54 min/mile AveHR 139

Calves were feeling like rocks this morning so glad I got out for a nice slow recovery run this afternoon. They are feeling much better now but they probably need a good session on the foam roller tonight to loosen them up fully.

Weight is down to 85.6kg. For illustration purposes here is a pic from last May running the Leixlip 5k http://www.flickr.com/photos/peterm7/6998737252/in/set-72157629605644270
And a pic from Saturday running the BHAA 4 mile. http://www.flickr.com/photos/tomhealy/8624075209/

WTD|31.96
MTD|69.45
YTD|528.11

FrClintPower · 12-04-2013 05:10PM

davemcmahon wrote: »

12/04/2013 Fri: 3.97 miles @ 8:54 min/mile AveHR 139

Calves were feeling like rocks this morning so glad I got out for a nice slow recovery run this afternoon. They are feeling much better now but they probably need a good session on the foam roller tonight to loosen them up fully.

Weight is down to 85.6kg. For illustration purposes here is a pic from last May running the Leixlip 5k http://www.flickr.com/photos/peterm7/6998737252/in/set-72157629605644270
And a pic from Saturday running the BHAA 4 mile. http://www.flickr.com/photos/peterm7/6998737252/in/set-72157629605644270

WTD|27.99
MTD|65.48
YTD|524.14

the similarity is uncanny! (same link twice dude)

davemcmahon · 12-04-2013 05:38PM

FrClintPower wrote: »

the similarity is uncanny! (same link twice dude)

Whoops fixed

FrClintPower · 12-04-2013 09:35PM

davemcmahon wrote: »

Whoops fixed

fair play, that's some good work.

Sometimes I just need to get out and run

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