Sometimes I just need to get out and run

davemcmahon · 21-05-2013 03:44PM

21/05/2013 Tues: 8.0 miles @ 7:56 min/mile AveHR 160

Did 30 minutes core work and stretching last night which left me feeling good this morning. Todays plan called for 10 x 400 with equal recoveries. As with last weeks session my target for the 400s was 85 seconds. The 400s ended up being 87, 87, 87, 89, 89, 88, 91, 88, 91, 88. The average for the 400s was 88.5 seconds. I was happy enough with this as I found the later reps tough going. I did a 1 mile w/u and 2 mile w/d to bring it up to 8 miles total.

WTD|13.4
MTD|113.77
YTD|717.37

davemcmahon · 22-05-2013 06:12PM

Managed to get 45 minutes of core and strength work in last night.

22/05/2013 Wed: 5.04 miles @ 8:00 min/mile AveHR 153

Was out running errand to my parents this morning in Tallaght so took the importunity to get my run in there. Had an easy 5 miles. Didn't look at the watch so was trying to run on feel. Was happy enough with the pace and HR.

Don't have the car tomorrow so will have to run to and from work. I won't bother with the HR as it just be slightly elevated from running with the bag on my bag.

WTD|18.44
MTD|118.81
YTD|722.41

davemcmahon · 24-05-2013 03:32PM

23/05/2013 Thurs AM: 4.28 miles @ 7:51 min/mile AveHR N/A

23/05/2013 Thurs PM: 4.39 miles @ 7:39 min/mile AveHR N/A

Not much to really say about these runs, to work and back since I didn't have the car.

24/05/2013 Fri: 8.71 miles @ 7:26 min/mile AveHR 165

Todays run was session 2 for the week. The plan had a 2 mile w/u 40 minutes Tempo (5.7miles @6:58) 1 mile w/d. I was dreading this run and I've no idea why, had a nice enough route picked out the only real hill on it in the first mile of the Tempo miles.

Tempo spilts: 7:09, 6:58, 7:03, 6:59, 6:54. 6:58 (0.7mile).

I was happy enough with the splits although the first mile took way too long to get into stride at the required pace hence it ended up being too slow. The rest were close enough, mile 3 was into a head wind so wasn't too bothered by it being 5 seconds slower.

Only problem I had today was that my runners decided to give me a blister. I've had these runners a month or so and 80 miles in them and this is the first time they've done that.

WTD|35.82
MTD|136.19
YTD|739.79

davemcmahon · 26-05-2013 10:22PM

26/05/2013 Sun: 10.25 miles @ 7:56 min/mile AveHR 153

A lovely day today for a run. Headed out a little later than usual for my LSR, layered on the sun cream and headed down to the Grand Canal. On days like today the section of the Grand Canal way from Celbridge further into Kildare is a great route for running. Although it may not be everyone's cup of tea as it is essentially a straight run out and back. Was probably a little fast for my LSR but I was enjoying the run so ran mostly to feel. This took my total for the week to just over 46 miles, my highest for the year.

WTD|46.07
MTD|146.44
YTD|750.04

davemcmahon · 28-05-2013 02:27PM

27/05/2013 Mon: 5.0 miles @ 9:06 min/mile AveHR N/A

When I woke yesterday morning and say the rain outside I couldn't face running in it after the lovely day on Sunday, so decision was made to go to the gym before work and use the threadmill for my recovery run. This run was not fun the legs felt no better after it then they had before (usually they do on recovery runs). My dislike of this run wasn't helped by the weather improving later in the day. I should have just waited till later for the run.

45mins core and strength work in the evening.

28/05/2013 Tues: 8.10 miles @ 7:47 min/mile AveHR 160

Session 1 of the week. 4 x 200 + 2 x 400 + 1 x 800 + 2 x 400 + 4 x 200 all with equal recoveries. Target times for the reps were the same as before 42s for the 200m, 85 for the 400m, I forgot to check what it should be for the 800's but I was guessing it should be in the 170-180s region. The actual splits were:

200m: 47, 47, 49, 45
400m: 87, 90
800m: 180
400m: 88, 88
200m: 44, 44, 47, 46.

I found the 800m to be really tough and ended up taking a 200m walk as part of the recovery after it. I was very happy with the second sets of 400m and 200m, they were much more controlled and relaxed. Probably an effect of how tough I found the 800m and how poor my form was during it so I focused much more on this during the second set of the 400m, 200m.

1.5 mile w/u + w/d to bring it over the 8 mile mark.

WTD|13.1
MTD|159.54
YTD|763.14

davemcmahon · 29-05-2013 11:35AM

29/05/2013 Wed: 5.0 miles @ 8:28 min/mile AveHR N/A

A nice handy 5 miler this morning before work. The plan was to go out for a recovery run but the legs were feeling grand so it ended up being more on the easy pace. Did some core strength work (Yoga) last night which I'm finding is helping my recovery after a tough session meaning I've less of a need for recovery runs the following day.

WTD|18.1
MTD|164.54
YTD|768.14

davemcmahon · 30-05-2013 11:38AM

30/05/2013 Thur AM: 6.05 miles @ 7:43 min/mile AveHR N/A

I've decided that at least once a week I want to run to and from work as it would be nice to actual run somewhere for a change. So I decided I'd run in this morning and take a long route. The door to door distance is probably only 3 miles but I ran a 6 mile loop this morning. Weather was lovely and warm even at 7:30. I'll run straight home this evening as I have stuff on but will try to get some more Yoga done this evening as I'm really enjoying the change. The long term plan with the Yoga is to try and do some form of routine 3-4 times a week, mainly focusing on overall strength, core strength and specific leg strength.

WTD|24.15
MTD|170.59
YTD|774.19

davemcmahon · 31-05-2013 02:54PM

30/05/2013 Thur PM: 2.77 miles @ 7:21 min/mile AveHR N/A

Run home from work pushed myself harder than I probably should have.

31/05/2013 Fri: 2.77 miles @ 7:49 min/mile AveHR 159

The plan today called for a Tempo run but once I'd gotten ready to go I realised the legs didn't have the session in them so I just headed out for an easy run. Keep the pace fairly handy and ran mostly to feel.

Have a busy weekend ahead so have no plans to get out so will have a good rest until Tuesday. Will try to keep up some of the core work.

WTD|34.48
MTD|180.92
YTD|784.52

RunningKing · 31-05-2013 09:29PM

good ytd totals Dave. you'll be at 1000 in no time.

davemcmahon · 05-06-2013 04:26PM

4/06/2013 Tue: 6.04 miles @ 8:02 min/mile AveHR 152

Since my run on Friday I have been experiencing some discomfort in my hip and glute. Thankfully with no runs planned I was able to rest up and do lots of deep stretches to loosen it up and restore any restriction in the movement. Looking back at the last few weeks I think I've had too much hard running, lots of sessions and my easy runs have been at the faster end of my times, as a result I think I've over worked my muscle. I had identified this area as a weakness a few weeks ago (my right glute is weaker than the left) and some of the core work I'd been doing was aimed to address this. The discomfort basically feels like there is a knot in the muscle that is rubbing off the other muscles in the area. Lots of deep stretching of this area has seen it improve greatly since Friday/Saturday.

Yesterday morning there was almost no sign of the discomfort so headed out for an easy run in the glorious sunshine. kept more rigidly to the midpoint of my easy pace. During the run I could feel the knot put it was not causing any issues. More deep stretching afterwards and it seems to have stayed away.

5/06/2013 Wed: 7.28 miles @ 8:16 min/mile AveHR 153

Another easy run, this time a little further but also a little slower to see if the discomfort had gone completely. No sign of it this morning but again I could feel the knot was there during the run. More deep stretching and the discomfort is almost completely gone. I will try to get some core work in this evening and see how the glute is with it.

The plan for this week and next is to continue running all my runs at Easy pace and keep one eye on the glute to make sure the knot is gone. If not I'll get my physio to have a bash at it.

WTD|13.32
MTD|13.32
YTD|797.83

davemcmahon · 06-06-2013 10:54AM

6/06/2013 Thurs: 6.13 miles @ 8:04 min/mile AveHR 154

30 minutes of Yoga last night followed by some foam rolling and there is no bother of the hip/glute today. Went out before breakfast as i wouldn't get a chance later in the day. A nice handy 5 miles although it got a little tough towards the end as I was getting hungry so the pace picked up a little more than it should have but I reigned it back in. No bother from the hip so thats good, I plan to keep up the stretches and foam rolling.

I plan to get some more core work in tonight and then I'm going to double up tomorrow with a run first thing in the morning and then a recovery run in the evening to see how the hip holds up before deciding what distance LSR to do on Sunday.

Also passed the 800 mile mark for the year.

WTD|18.45
MTD|18.45
YTD|802.97

davemcmahon · 07-06-2013 05:33PM

7/06/2013 Fri AM: 5.13 miles @ 8:04 min/mile AveHR 148

A nice run this morning before breakfast. Legs were feeling good after some Yoga last night. The issues with my hip seem to be behind me. Lovely morning for a run but the mix of the heat and lack of food made it a slightly tougher run than it should have been.

7/06/2013 Fri PM: 6.14 miles @ 9:14 min/mile AveHR 140

Went out in the afternoon for a handy 6 miler with a work colleague. Pace was nice and slow thankfully as the heat outside made it tough to run in.

WTD|29.75
MTD|29.75
YTD|814.24

Tom Joad · 07-06-2013 07:40PM

You are doing some great training Dave - what's the next race you've planned?

davemcmahon · 08-06-2013 12:00AM

Tom Joad wrote: »

You are doing some great training Dave - what's the next race you've planned?

The next planned race isnt until August (Celbridge 5k), then I've a few close together (lakes 10k, Dublin half, Rathfarnham 5k). That said I'll probably do a few parkruns between now and then especially since griffeen parkrun is starting next week and is only down the road

Tom Joad · 08-06-2013 09:52PM

davemcmahon wrote: »

The next planned race isnt until August (Celbridge 5k), then I've a few close together (lakes 10k, Dublin half, Rathfarnham 5k). That said I'll probably do a few parkruns between now and then especially since griffeen parkrun is starting next week and is only down the road

Great to have the parkrun's - unfortunately we don't have them down in the sticks..

davemcmahon · 09-06-2013 09:42PM

9/06/2013 Sun: 10.27 miles @ Various min/mile AveHR Various

Agree to meet this morning with some of the Griffeen Parkrun crew to do the dummy run before it starts next Saturday. So I parked the car up at Superquinn in Lucan and did a couple of miles before I went down to the starting point in Griffeen Valley park. Did the 5k in just over 22 minutes, the first lap was slow while we got use to the course then the pace upped for the second lap. Then off again to finish up my miles to bring it up to just over 10 miles. Thankfully the hip wasn't causing any problems even with upping the pace for the second lap on the 5k.

Didn't do any core work this weekend up spending about 4 hours across 2 days cutting back trees and doing other gardening work should cover that.

Plan for the week is to stick with the easy running and then get back into some sessions next week. Also plan to volunteer on Saturday at the first Griffeen parkrun.

WTD|39.99
MTD|39.99
YTD|824.51

RunningKing · 09-06-2013 10:19PM

davemcmahon wrote: »

9/06/2013 Sun: 10.27 miles @ Various min/mile AveHR Various

Agree to meet this morning with some of the Griffeen Parkrun crew to do the dummy run before it starts next Saturday. So I parked the car up at Superquinn in Lucan and did a couple of miles before I went down to the starting point in Griffeen Valley park. Did the 5k in just over 22 minutes, the first lap was slow while we got use to the course then the pace upped for the second lap. Then off again to finish up my miles to bring it up to just over 10 miles. Thankfully the hip wasn't causing any problems even with upping the pace for the second lap on the 5k.

Didn't do any core work this weekend up spending about 4 hours across 2 days cutting back trees and doing other gardening work should cover that.

Plan for the week is to stick with the easy running and then get back into some sessions next week. Also plan to volunteer on Saturday at the first Griffeen parkrun.

WTD|39.99
MTD|39.99
YTD|824.51

Jaysus Dave, that 0.01m will cause RedRunner sleepless nights.....

davemcmahon · 09-06-2013 10:24PM

RunningKing wrote: »

Jaysus Dave, that 0.01m will cause RedRunner sleepless nights.....

Yeah when I realised it I was sickened

davemcmahon · 10-06-2013 01:56PM

10/06/2013 Mon: 5.12 miles @ 9:19 min/mile AveHR 135

A nice little recovery run before lunch to help loosen up the legs which where feeling a little heavy this morning. Kept the pace nice and slow and just enjoyed the day outside.

Will get around to doing some core work this evening.

WTD|5.12
MTD|45.11
YTD|829.63

davemcmahon · 11-06-2013 01:54PM

11/06/2013 Tues: 7.31 miles @ 7:25 min/mile AveHR 161

Got a nice 45 minutes of Yoga in last night, really helped stretch out the muscles and clear the last of the discomfort from my legs. As a result was feeling good today so I just out and ran on feel. The aim was to push it a little faster than I have over the last week just to open the legs back out and get some faster running in. Effort was definitely harder than recently but felt really good during it. The most enjoyable run I've had in the last 2 weeks.

I plan to double up over the next 2 days and use my commute for my runs. The plan is to do these all at Easy pace (preferably the slower end). This will allow me to keep the mileage up and take an extra rest day on Friday since I'll be moving my LSR from Sunday to Saturday this week. I plan to try get the LSR in before parkrun on Saturday morning.

WTD|12.43
MTD|52.42
YTD|836.94

davemcmahon · 14-06-2013 10:01AM

12/06/2013 Wed AM: 5.31 miles @ 8:15 min/mile AveHR N/A

12/06/2013 Wed PM: 4.05 miles @ 7:49 min/mile AveHR N/A

13/06/2013 Thurs AM: 6.10 miles @ 8:18 min/mile AveHR N/A

13/06/2013 Thurs PM: 4.19 miles @ 8:09 min/mile AveHR N/A

Don't really remember much about these runs as they were pretty much on autopilot, just keeping the pace nice and easy. Thursday morning run was a little tough purely because I was hunger leaving the house so it felt like a much longer 6 miles than it was.

Rest day today, LSR tomorrow morning, planning to get about 12 miles in before I volunteer at Parkrun. Looking forward to reading the Beer mile reports over the weekend. Thread of the year by a long way.

WTD|32.08
MTD|72.07
YTD|856.59

davemcmahon · 15-06-2013 10:01PM

15/06/2013 Sat: 12.31 miles @ 8:15 min/mile AveHR 151

A solid 50 minutes of Yoga last night left me feeling good this morning as I headed out the door at 7. Drove down to Lucan parked the car and headed off on my LSR. Ran down through Adamstown and towards Grangecastle. From here I joined the Grand canal and headed back towards 12th Lock and kept going for a couple of miles out and back. Came back to the car through Griffeen Valley park, collected the car and headed back to Griffeen Valley to parkrun. Thankfully I had my breakfast in the car so I could get some food into while I marshalled on the course.

A good week running, will get back to getting some quality session in this week. I plan to keep doubling up one day a week. It will let me keep the mileage I'm doing and get an extra rest day.

WTD|44.39
MTD|84.38
YTD|868.9

davemcmahon · 18-06-2013 02:25PM

17/06/2013 Mon AM: 4.46 miles @ 7:55 min/mile AveHR 148

17/06/2013 Mon PM: 5.90 miles @ 7:50 min/mile AveHR 156

The wife's car was in the garage today so it meant she had mine so I was on foot. Two nice little runs to work and back, the evening run being done mostly on feel.

18/06/2013 Tues: 9.80 miles @ 8:18 min/mile AveHR 154 MaxHR 186

My first session back and I couldn't make my mind up this morning if I should jump straight back in to the plan or do a different session to 'ease' myself back into it. Decided to go with 12 X 400m with equal recoveries (I question my sanity as this was the 'easier' option). As before my 400m should be around 85s, so this was the aim. The recoveries for the second half of the reps ended up being a 200m walk/200m jog. The reps were all done on the same stretch of trail with the 400 recoveries the walk/jog back to the starting point.

Splits for the reps were:

77, 85, 83, 83, 86, 86, 87, 86, 90, 86, 88, 83.

The first split ended up way too fast (I'd forgotten what time I was aiming for and just went out as hard as i could, only copped on after this). Split 9 (90s) was a case of I just switched off and lost focus. Was very happy with the last couple, especially the final split as I really pushed to get it on time. Overall, I was pleased with this as a first return to focused sessions.

This week is only going to have a loose plan as I'm very busy with family commitments in the later half of the week. I may run the midsummer fun run in Casltletown house on Friday evening. Its all dependent if I can get a loan of a running buggy.

WTD|20.16
MTD|104.54
YTD|889.06

Gavlor · 18-06-2013 07:22PM

You're clocking up nice mileage Dave... What's your race calendar looking like??

davemcmahon · 18-06-2013 11:38PM

Gavlor wrote: »

You're clocking up nice mileage Dave... What's your race calendar looking like??

I've a few weeks off racing while I focus on building up the long run for the race series half. Before that I have the Celbridge 5k and lakes 10k in the few weeks before the half. I'll probably run the rathfarnham 5k the week after rhe half. Beyond that I've nothing else planned yet

davemcmahon · 19-06-2013 06:18PM

19/06/2013 Wed: 5.03 miles @ 8:06 min/mile AveHR 149

30 minutes Yoga last night to loosen up the muscles after the session yesterday. A nice handy easy run this morning before work and will probably get some more Yoga in tonight.

A rest day tomorrow as I've to bring the eldest in for a MRI. Friday I'll should get out again, either for an easy run in the morning or race in the evening. Then Saturday will hopefully be a 14 mile LSR.

WTD|25.19
MTD|109.57
YTD|894.09

davemcmahon · 22-06-2013 11:15PM

21/06/2013 Fri AM: 4.20 miles @ 8:08 min/mile AveHR 145

A nice handy run first thing before breakfast to loosen the legs up before the race in the PM.

21/06/2013 Fri PM: 5.22 miles @ Various min/mile AveHR Various

Managed to get a loan of running buggy so decided I'd run the 4k race in Castletown this evening. My warm up was the first experience of running with the buggy, Wasn't too bad but knew I wouldn't be going out full pelt. Lined up way too far back so the first km or so was very slow (serves me right for not wanting to get in peoples way with the buggy). Once I got around the slowest of the walkers I was able to pick up speed and push on. This was an interesting experience, since I had the buggy I wasn't taking the whole thing near as serious as I would have been. I really enjoyed the race and loved the looks on some peoples faces as they were passed out by a 2.5 year old singing as she passed them by. Pushing the buggy around the course was fairly tough and I almost toppled the buggy taking one of the sharper turns. Finished in 21st place out of 264 in a time of 18:43. The only problems I had where starting too far back and eejits with headphones not paying attention/unable to hear as you shout to get past them.

22/06/2013 Sat: 12.54 miles @ 8:14 min/mile AveHR 149 MaxHR 167

Up this morning at 6.30 to get ready and be on the road at 7 for my LSR. again parked in Lucan and ran down into Chapelizard and back again, through Liffey Valley and Ballyowen before heading over to Griffeen ParkRun to volunteer again. I was finding the run tough going, despite the relatively low HR. I figured after Friday nights run with the buggy the energy levels were low so made sure to get plenty of fluid into me during the run. The plan had originally been to do 14 miles but by 12.5 I was back at the car, hungry and energy levels were running low again so called it a day.

Did 40 minutes Yoga tonight to loosen up the muscles after a busy couple of days.

WTD|47.15
MTD|131.53
YTD|916.05

davemcmahon · 24-06-2013 10:27PM

24/06/2013 Mon: 6.20 miles @ 8:05 min/mile AveHR 150

Had the day off so got out nice and early for this. Calves are feeling tight, did alot of driving over the weekend and this seems to cause a degree of the tightness. Hopefully they'll loosen up after some foam rolling and less driving during the week.

Hopefully I'll get out this week for a couple of sessions.

WTD|6.20
MTD|137.73
YTD|922.25

davemcmahon · 25-06-2013 03:56PM

25/06/2013 Tues: 7.96 miles @ Various min/mile AveHR 159

First session of the week. Plan called for reps of 4-5 mins hard with 3-4 min recoveries. Decided i keep it at 4 reps as the 5 mins hard worked out at a little over 1200 m (planned pace was around 6:15 min/mile). I did 2 miles warmup followed by some stretching as the legs weren't feeling it this morning.

5 min reps worked out at : 0.81mile (6:10 pace), 0.79mile (6:22), 0.80mile (6:16) 0.80mile (6:20).

Wasn't particularly happy with the splits but considering the legs weren't feeling it at least I got through it. Was much warmer outside then I had anticipated which didn't help. 1.66 mile warm down.

Will hopefully get some core work and stretching in tonight to help the legs recover and then a double tomorrow.

WTD|14.16
MTD|145.69
YTD|930.21

davemcmahon · 27-06-2013 02:52PM

26/06/2013 Wed AM: 5.63 miles @ 8:22 min/mile AveHR N/A

26/06/2013 Wed PM: 4.53 miles @ 8:01 min/mile AveHR N/A

Commute to and from work, nothing of particular interest. I'm really finding that doing some doubles is helping keep the mileage up while giving me an extra day off and with less stress on the legs.

27/06/2013 Thurs: 9.54 miles AveHR 162

Plan for this was 3 X 2 miles @ Tempo. Did a 1.5 mile Warm up and arrived in a nearby park. I knew a rough 2 mile route which would be grand for the session, except for the fact it wasn't the flattest and had a couple of sharp turns. By the time I was finished the warm up I was soaked from the rain. The reps themselves were grand, had planned to keep them around 6:50. Reps where (6:55, 6:54), (6:53, 6:56), (6:55, 6:54). found the last set tough going, not helped by being passed out by Mark Kenneally and the legs wanting to try keep up while the head was screaming not to even think about it. Thankfully the head won. Just over a mile warm down.

Rest day tomorrow then LSR on Saturday morning.

WTD|33.86
MTD|165.39
YTD|949.91

Sometimes I just need to get out and run

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