Sometimes I just need to get out and run

16/04/2013 Tues: 6.41 miles @ 7:37 min/mile AveHR 161

After my rest day yesterday I was feeling good this morning and the nice day outside meant I was going to go back out. Decided to get one last small session in before Saturday. So I did 2 mile w/u 6 x 400 with 65-75sec recovery jog and then 2 miles W/D. The time splits for the 400's were 1:39, 1:37, 1:38, 1:40, 1:36, 1:37. I was happy enough with them as the legs felt strong although they were probably a fraction on the slow side.

Will probably stick with Easy runs now for the rest of the week and then a few days rest after the race.


WTD|6.41
MTD|85.14
YTD|543.8

22/04/2013 Mon: 5.19 miles @ 7:58 min/mile AveHR 153

Wen out for a handy 5 miles after lunch. Was nice to get the legs moving again as they've felt a little heavy since Saturday. When I got back to the gym at work I was reminded that I'd signed up for a fastest mile challenge and had yet to do a time (Admittedly no one else had either). So I did another mile on the treadmill admittedly not my fastest in 6:41. I'll have another go at this once Saturdays race is fully out of my legs.

I've no real plan for the next couple of weeks until after the Lucan 5k on the 12th of May, so I'll just keep going as is while I decide on what plan to use and what goal I'll aim for in the next few months.

WTD|6.19
MTD|106.56
YTD|565.22

28/04/2013 Sun: 11.48 miles @ 8:17 min/mile AveHR 150

Had yesterday as a rest day although I'm thinking 3 hours walking around the zoo with a 2 year old on my shoulders should really class as cross training. Was heading out to the in laws in Sandyford today so I got the wife to drop me out to Ballyogan to start my run. Headed from there down to the N11, over to Dun Laoghaire, down to Blackrock, back to the N11 and off again at Fosters Avenue. This brought me to Roebuck Road, the first time I've been there since the marathon. The hill there looked alot smaller today!! From here I went up the Goatstown Road up to Sandyford. The course itself was fairly hilly, the first half in particular.

Have no real plan again for this week. Am debating like others if I should do another 10k training cycle or should I go for a longer distance. I yet to pick my next goal race so I'm not sure yet.

WTD|37.78
MTD|138.15
YTD|596.81

Had planned on taking Monday as a rest day but decided in the end to join some friends in a game a Tag rugby, so I ran the just under 2 miles there and spent a good hour running around like a headless chicken.


30/04/2013 Tues: 5.01 miles @ 7:12 min/mile AveHR 166

Had no real plan for this mornings run but once I got out I decided I was going to do 1 mile easy 3 miles @ 10k - HM pace and 1 mile warm down. I decided this at about the 1 mile mark. The 3 miles came in at 6:52, 6:44, 6:39.

I was very happy with this as it ave the legs a chance to run some speed ahead of the Tallaght 5k on Sunday. I also completed the 5 miles 11 seconds faster than my current pb from the Raheny 5 mile, so I'll be keeping an eye out for 5 mile races over the next few months (Can't do Terenure as I've the two kids that day but will probably go out to spectate). This run also pushed me past the 600 mile mark for the year.

I am currently thinking I'll use one of the Daniels' 5-15k plans for the next few months. I won't be pushing the mileage 'much' higher as I am happy with doing 35-40 miles a week, I may go up to 50-55mpw. This training block will be about getting in more sessions and more quality running without pushing the mileage through the roof. I'll probably skip the base building phase and jump straight in at phase II as I've been running consistent mileage so far this year so the base is there. So I'll have 2-3 session a week, a long run (10-16miles) and 2-3 easy days while keeping the 1 rest day a week. This will be an 18 week plan. I may make some changes later on since that will bring me up to the week before the Race Series Half to include some Half Marathon specific sessions. I'm actually curious if that would be need or would the 5-15k plan leave me in a good position for the half.


WTD|6.79
MTD|144.94
YTD|603.6

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|144.94|0|0|0|0|0|0|0|0|603.6

RunningKing wrote: »

you planning a marathon this year Dave?

No plans for one this year but will definitely be doing DCM next year. This year is all about building a base and speed.

beeduybe wrote: »

I followed Daniels 5k-15k plan over the winter and raced the Bohermeen half in the middle of it knocking out a 5 minute PB of 1:29 which was probably the best performance of any of the races I ran. The long tempo runs I found were great preparation for the half so definitely try and make sure you get a few of these in. I didn't make any changes to the Daniels plan for the half apart from tapering the week beforehand. My average mileage was 45-50 a week and tried to get in a long run of 12-14 miles. There are 3 quality sessions each week in the plan but I think that is a bit much unless you are doing 60+ miles a week or have been running high mileage over many years so I usually only done one or two depending on how my week worked out. Best of luck with it.

Thanks that's good to hear. When choosing which sessions to do did you just stick with Q1 and/or Q2 or pick anyone of the 3 depending on mood and time? What kind of distances did you cover for the easy runs?

01/05/2013 Wed: 9.13 miles @ 7:44 min/mile AveHR 153

Went out for a MLR, looking to do about 8-9 miles. Wore the Adidas adizero tempo runs, this was the furthest I've run in them. They felt good so I'm going to give them a run out in the Tallaght 5k on Sunday. Was happy with the pace and HR on this one. I was slightly surprised how low the HR was based on the pace.


02/05/2013 Thurs: 6.11 miles @ 8:07 min/mile AveHR 150

A nice easy 6 miles during lunch today nothing of interested to report on this one.

I've a recovery run planned for tomorrow as the legs are feeling a little heavy, then its the Tallaght 5k on Sunday. Am tempted to go out and see if I can push sub 20.


WTD|22.03
MTD|15.24
YTD|618.84

03/05/2013 Fri: 5.04 miles @ 9:13 min/mile AveHR N/A

A boring recovery run this morning. Legs are feeling grand so its a rest day tomorrow and then all out on Sunday.


WTD|27.07
MTD|20.28
YTD|623.88

05/05/2013 Sun: Tallaght AC 5k just over 6 mile including W/U + W/D

My original plan for this weekend had been to run the Leixlip 5k yesterday, but the I couldn't turn up the chance to run the Tallaght 5k as I grew up about a mile from the club house.

So woke up this morning and wasn't feeling great, the stomach was feeling a bit rough but I just fobbed it off as pre race nerves. Then for some reason I discovered my HR monitor wasn't working. I picked up my brother and headed to my parents house in Tallaght to leave the car and head to the course. The weather was beautiful this morning, warm with a warm wind, which was blowing down the Greenhills Road which meant the last k would be into a head wind up an incline.

Waiting at the start line chatting to my brothers I realised I was feeling a little drained as if I hadn't fueled properly in spite of my usual prerace breakfast. At this stage I figured I was just going to head out at sub 20 pace and try to hold on as long as possible.

The race started and I headed off strong and covered the first mile in 6:19. Slowed a little on the 2nd mile but was feeling good 6:26. At this stage I was still on sub 20 pace. Mile 3 was much tougher, with a strong wind and the second half being up hill. This is where I missed out on my sub 20. Mile 3 ended up being a disappointing 6:44. What made it slightly more frustrating was that I was able to push the last little bit. I ended up crossing the line in 20:17 and 38th overall out of a mere 104.

I've come away feeling that the sub 20 is definitely there for the taking and on a faster course definitely soon. I've the Lucan 5k next Sunday so I'll give it a go again.


WTD|33.19
MTD|26.4
YTD|630