Sometimes I just need to get out and run

upthe19th · 05-05-2013 05:23PM

Good man Dave. Pity that you weren't 100% but a solid performance considering.

Methinks lucan is gonna see your vengeance. Good luck this week.

RedRunner · 05-05-2013 07:52PM

Only a matter of time Dave. Well done on today's performance.

Tom Joad · 05-05-2013 08:12PM

Reckon you'll be back here next week with a sub-20 report..

RunningKing · 05-05-2013 09:05PM

It'll happen Dave!

davemcmahon · 07-05-2013 05:38PM

07/05/2013 Tues: 7.33 miles @ 7:37 min/mile AveHR 157

Went out at lunch today in what has to be one of the nicest days I've run all year. The sun really is just more pleasant to run in. Midway through my run I realised I'm going to have to add sun screen into my running bag. I got my HR monitor back up and running, turns out the battery was just dead. Anyway a nice 7 mile run to get my week started. Legs felt good and didn't feel like I'd raced in them at the weekend. I'm going to get lots of foam rolling and stretching in during the week to make sure the legs are 100% for Sunday.

WTD|7.33
MTD|33.73
YTD|637.33

davemcmahon · 08-05-2013 06:47PM

08/05/2013 Wed: 8.03 miles @ 8.27 min/mile AveHR 143

Spent last night torturing myself with the foam roller and the stick trying to get the knots out of my ITB and calves. It highlighted my need to be more diligent with my recovery.

Today was a nice 8 miler before work. I parked the car in work and ran through Leixlip and down the N4 for a couple of miles. Keep the pace a little slower than had been the last few weeks. I figured there would be no harm in just easy miles this week.

WTD|15.36
MTD|41.76
YTD|645.36

RunningKing · 08-05-2013 10:12PM

What's the next goal Dave?

What are you focusing your training on?

davemcmahon · 08-05-2013 10:31PM

RunningKing wrote: »

What's the next goal Dave?

What are you focusing your training on?

At the moment its just ticking over until my next training block starts in Monday. This will bring me right up to the Race Series Half. During that time I'll race the Celbridge 5k in August a 10k at the start of September and probably the race series 5 mile. The half will be the main goal race.

davemcmahon · 10-05-2013 05:14PM

09/05/2013 Thurs: 8.04 miles @ 8.34 min/mile AveHR 147

A handy 8 miles in the wind and the rain before work. Not the most pleasent run and a stark contrast to to the conditions earlier in the week.

10/05/2013 Fri: 4.05 miles @ 9:31 min/mile AveHR 134

A nice easy recovery run at lunchtime today to keep the legs ticking over until Sunday. The legs feel much better then they did last week.

WTD|27.45
MTD|53.85
YTD|657.45

davemcmahon · 12-05-2013 09:03PM

12/05/2013 Lucan 5k

After last weeks disappointing race I took the build up to today a little more seriously. I keep the miles during the week easy and took more care with my recovery to ensure I arrived at the start in better conditions. By Friday night I already knew I'd be giving it a better go than last week, everything just felt better and to quote TRR I had a violent feeling about this race. I was taking the stance that last week was a training run so maintaining the same pace for further today shouldn't be an issue.

After a restless night not helped by sleepless babes I got up a little after 7 and say that the weather was a little more of what I had been used to so far this year. I arrived nice and early and meet up with a couple of friends from work and went for a nice warm up with some running on the track. As I was making my way back up to the start I bumped into blockic and had a quick chat and then got into starting position (probably a little far back).

Off we went and I just put the foot down and tried to keep within my planned pace and just hang on(about the extent of any plan I had). The first mile was fast but nicely within my desired pace (6:20). Mile two was a little tougher with the second half into the wind as we finished up in the park (6:23). It was just before half way in mile 2 that RacoonQueen introduced herself, we exchanged a few words, I nearly slipped coming across the bring and charged off trying to maintain pace. As we came out of the park at the start of mile 3 I knew there was a slight downhill before we turned back up towards the club house so I put my foot down here and pushed on a little more to try bank a few seconds just incase I struggles on the last stretch. Mile 3 flew by and I felt strong enough but knew if I slowed at all I'd end up bottling it. When I turned into the clubhouse and started on the track I picked up speed a little more. Mile 3 (6:21). The last 150 meters I put everything I had left into trying to get a good finish and pushed as hard as I could. The last 0.1 was 5:53 (32 seconds).

By the time I'd hit the halfway on the track I knew bar blowing up I'd achieved my sub 20. Chiptime 19:36. Looking back at the data my AveHR was 181 with a maxHR of 193 for the last bit so good to know I pushed it as hard as I could on the day.

Was delighted. I had a quick chat with Blockic, drquirky and RacoonQueen at the end and then nabbed some cake, tea and rice krispie buns and headed off for a warm down.

Absolutely delighted with the time so now its time to adjust my end of year 5k goal from sub 20 to sub 19.

WTD|32.54
MTD|58.9
YTD|662.54

RunningKing · 12-05-2013 09:08PM

Delighted for you Dave. Great running and very well deserved.

RedRunner · 12-05-2013 09:09PM

Well done Dave, brilliant!

RacoonQueen · 12-05-2013 09:18PM

Well done. Great running.

Sorry for disturbing you at halfway.

Pacing Mule · 12-05-2013 09:19PM

Congrats mate. Great run

dazza21ie · 12-05-2013 09:26PM

Brilliant run Dave and in some style too

davemcmahon · 12-05-2013 10:32PM

Pageant Messiah wrote: »

Congrats mate. Great run

RacoonQueen wrote: »

Well done. Great running.

Sorry for disturbing you at halfway.

RunningKing wrote: »

Delighted for you Dave. Great running and very well deserved.

RedRunner wrote: »

Well done Dave, brilliant!

dazza21ie wrote: »

Brilliant run Dave and in some style too

Cheers folks. It feels good to mark that one off just in time to start my next training block.

Tom Joad · 12-05-2013 10:41PM

I knew you were due a sub 20 but you absolutely blitzed it.. well done.. cracking stuff.

Younganne · 12-05-2013 10:54PM

Fantastic Dave. well done.

blockic · 13-05-2013 12:16AM

Nice to meet you today again Dave. A super result for you and a sign that the training is paying dividends which is a great feeling.

You paced the race to perfection too!

Unlike myself!

Lovely course I thought except for that bridge!

davemcmahon · 13-05-2013 03:24PM

13/05/2013 Mon: 5.2 miles @ 8:40min/mile AveHR 136

Legs were feeling ok this morning albeit a little on the stiff side. I was originally going to get this run in before work but decided to wait till lunch time and take it nice and handy. So I went out at around recovery pace for 45 minutes (45:06) and got the legs moving. I can feel a little bit of tightness in my calf and ITB on my right leg so hopefully some stretching and foam rolling will help get rid of that tonight.

Hopefully I'll get some time tonight to start some form of Core exercises. I've been feeling recently that I need to work on this as its not really been high up on my priorities untill now.

Time to review some goals: (I'll reassess the HM goal after the Lakes 10k)

Distance| PB at start of 2013 |Current PB|2013 Target|Target race
5km|22.26|19:36|sub 20 18:5X|??
4 miles|N/A|26:30|25:5X|??
5 miles|N/A|36:18|Sub 32|??
10km|52.XX|41:50|39:5X| The Lakes 10k
Half Marathon|1:55:37|1:55:37|1:33:X|Race Series Half

WTD|5.20
MTD|64.14
YTD|667.74

davemcmahon · 14-05-2013 02:53PM

Monday evening: 1 hour Dynamic resistance Yoga. This is to help my core strength. the first 30 minutes was focusing on my core strength the second 30 minutes focusing on lower body strength. I felt really good after this and the legs had definitely loosened up afterwards. I then spent some time with the foam roller and stick to work out the knots in my hamstring and calves.

14/05/2013 Tues: 7.24 miles @ 7:37min/mile AveHR 169

Today called for the first session of my new plan. I was debating yesterday to postpone this until tomorrow but I was feeling good this morning so decided I should just get it out of the way. The plan called for 5 X ((2X200) + (1x400) all with equal recovers). Based on my race time from Sunday my VDOT is currently 51 so this called for 42s 200m and 85s 400m.

Rep|200m |400m
1|42, 44 |85
2|42, 43 |87
3|45, 45 |89
4|47, 45 |85
5|43, 48 |89

I was happy enough with this as I feel there was still some tiredness in the legs from the weekend. As a result I had to take some walking recovery on the last 2 400ms, took jogging recoveries for the rest. Had 1 mile warm up and warm down.

Tomorrow calls for a 45 minute recovery and then a Tempo session on Thursday. If I get a chance I'll try get some more foam rolling in this evening.

WTD|12.44
MTD|71.38
YTD|674.98

blockic · 14-05-2013 03:11PM

That's a nice session, Might try it myself.

davemcmahon · 14-05-2013 06:45PM

blockic wrote: »

That's a nice session, Might try it myself.

Yeah some of the Daniels sessions in the 5-15k plans are interesting to say the least.

blockic · 14-05-2013 08:01PM

davemcmahon wrote: »

Yeah some of the Daniels sessions in the 5-15k plans are interesting to say the least.

Oh didn't know you are on Daniels, I've just started the book myself but have not gone though the plans in detail. How you finding it?

What week did you jump in at?

davemcmahon · 14-05-2013 08:51PM

blockic wrote: »

Oh didn't know you are on Daniels, I've just started the book myself but have not gone though the plans in detail. How you finding it?

What week did you jump in at?

I'm only 2 days into so come back to me in a few weeks and we'll see how its going. I jumped in at the start of phase 2 just skipping phase 1 as I feel I've enough of a base built up

davemcmahon · 15-05-2013 01:16PM

15/05/2013 Wed: 4.11 miles @ 8:55 min/mile AveHR 144

A nice handy recovery run this morning before work. Was a bit short on time so just kept it at the 4 miles. Legs are feeling good, managed to clear some of the knots in my legs so they are feeling surprisingly fresh.

Had a quick weight in this morning down to 83.4kg from 90.2kg at the start of the year.

WTD|16.55
MTD|75.49
YTD|679.09

davemcmahon · 16-05-2013 02:17PM

16/05/2013 Thurs: 9.47 miles @ 7:32 min/mile AveHR 163

Todays plan called for the second session of the week. This was a Tempo run, 2 miles w/u 5 X 1mile @ 6:44mpm with 60 seconds recovery, 2 mile w/d. I couldn't remember if the recoveries were suppose to be jogged or static so I just took them a jogging. The 5 reps were 6:34, 6:34, 6:47, 6:45, 6:46. After starting out too quick I was very happy to keep the remaining reps in and around the planned pace. I struggled a fair bit with the last two but was really happy to get them done almost on target.

I signed up yesterday for the Lakes 10k in September and the Celbridge 5k in August. At the moment I've no other planned races until then, but may pick up a couple at short notice over the next couple of months.

WTD|26.02
MTD|84.96
YTD|688.56

davemcmahon · 17-05-2013 02:09PM

17/05/2013 Fri: 8.21 miles @ 8:20 min/mile AveHR 143

A lovely day for a run. The plan originally called for 7 miles but I pushed it a little further as I'm not sure how much I'll be able to get out over the weekend with family commitments. The legs are a little stiff today after a fairly tough last seven days, so looking forward to having at least one full rest day over the weekend. I'll try get some stretching and foam rolling in tonight to loosen up the legs.

WTD|34.23
MTD|93.17
YTD|696.77

davemcmahon · 18-05-2013 09:45PM

18/05/2013 Sat: 7.20 miles @ 8:25 min/mile AveHR 144

Managed to get out nice and early this morning for what should have been a handy 7 miles but ended up feeling much harder than it was. Today was my seventh consecutive day which has include the race last weekend and 2 midweek session so no surprises that my legs where feeling it. They warmed up and loosened after the first couple of miles and the rest was fairly plan sailing.

This was my first 40 plus week in about 6 weeks and was delighted to bring the yearly total up over 700 miles.

Rest day tomorrow but might do some core strengthening if the mood takes me.

WTD|41.43
MTD|100.37
YTD|703.97

davemcmahon · 20-05-2013 06:19PM

20/05/2013 Mon: 5.40 miles @ 8:23 min/mile AveHR 144

Nice and easy 5 miles today after a rest day yesterday. Legs are feeling ok, will probably spend some time foam rolling them tonight and then session 1 of the week tomorrow. I'll have to juggle some of the running later on in the week with work commitments but I should be able to get session 2 in hopefully on Friday.

WTD|5.40
MTD|105.77
YTD|709.37

Sometimes I just need to get out and run

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