Sometimes I just need to get out and run

career_move · 27-06-2013 07:45PM

Good session there Dave

RedRunner · 27-06-2013 08:30PM

career_move wrote: »

Good session there Dave

+1

davemcmahon · 29-06-2013 10:39PM

29/06/2013 Sat: 14.02 miles @ 8:24 min/mile AveHR 141

Up nice and early this morning after a poor nights sleep, thanks to the little one teething. Was not feeling the love as I hit the road at 7am wanting only to go back to sleep. Took a couple of miles to get into it but once I got into a rhythm the miles just flew by. Heading out around Celbridge, then over into Leixlip and back again into Castletown house for the last few miles. Overall a really nice run considering how I felt when I was leaving. Managed to up the pace for the last mile to finish the last mile in 7:30. Felt I could have gone longer but breakfast was calling.

I should have no problem passing the 1000mile mark towards the end of next week. Then it on to see if I can cover 2000 in the year.

WTD|47.88
MTD|179.41
YTD|963.93

RedRunner · 30-06-2013 02:02PM

Still struggling with the fact that you are not doing DCM Dave. You've got some serious work accomplished so far this year. I wouldn't question your decision though as it is a personal choice...just jealous of your mileage:D

davemcmahon · 30-06-2013 10:03PM

RedRunner wrote: »

Still struggling with the fact that you are not doing DCM Dave. You've got some serious work accomplished so far this year. I wouldn't question your decision though as it is a personal choice...just jealous of your mileage:D

Cheers RR. Sometimes I wonder that myself but I'm trying to stay disciplined as its all part of a greater plan for DCM '14.

davemcmahon · 01-07-2013 11:03PM

A quick review of last month. My second highest monthly total ever, despite having some hip issues at the start of the month (179.41miles). This included my two highest weekly totals ever (47.88, 47.15). The most important think to take from the last month has been getting into a good routine with my Core work and Yoga. I'm finding there is already an improvement in strength and flexibility.

Goals for July:

Run more than 180 miles,
run 2 x 16 milers
Continue the Yoga and Core work at least 3 times a week,
Slow my Easy runs down to the 8:10 -8:30 min/mile
keep a closer eye on my eating habits and reduce the amount of wheat intake.

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|180.92|179.41|0|0|0|0|0|0|963.93

1/07/2013 Mon: 6.59 miles @ 8:12 min/mile AveHR 145

After a nice soak in the bath on Saturday after my run, and a good 35 minutes Yoga on Sunday night the legs were feeling great this morning. Had a nice easy run to start off my week before work. 15 minutes core work afterwards.

Plan is for a session tomorrow, a repeat of last weeks reps of 5 minutes hard.

WTD|6.59
MTD|6.59
YTD|970.52

davemcmahon · 02-07-2013 06:47PM

2/07/2013 Tue: 9.03 miles @ 8:40 min/mile AveHR 154

First session of the week. 2 miles warm up 6 x 5 min hard 1.7 mile warm down. A restless night meant I readjusted the pace for the reps down to 6:20 min/mile (from 6:15). I found the reps this week to be a little easier than last Tuesday.

Reps (5 min) were: 6:23min/mile (0.79mile), 6:21 (0.80), 6:22 (0.79), 6:23 (0.79), 6:23 (0.79), 6:23 (0.79).

I was very happy with the consistency in the reps. With the weather and the restless night I shouldn't have enjoyed this as much as I did. But seeing as I was doing the reps on trails meant I was covered in mud by the time I finished. This really added to my enjoyment of this session.

Double planned for tomorrow, 4-5 miles in the AM and 6 in the PM.

WTD|15.62
MTD|15.62
YTD|979.55

beeduybe · 02-07-2013 08:02PM

Nice consistent pace there dave. How are you finding the Daniels Plan so far?

davemcmahon · 02-07-2013 10:18PM

beeduybe wrote: »

Nice consistent pace there dave. How are you finding the Daniels Plan so far?

Cheers beeduybe, I'm liking the plan so far. It tough but the variety in the sessions is great. I'll have to get a race to soon to judge any real progress.

davemcmahon · 03-07-2013 10:49PM

3/07/2013 Wed AM: 4.73 miles @ 8:37 min/mile AveHR 137

A short run this morning first thing. Legs felt like they'd no strength, made it a far tougher feeling run than it should have. Was glad to be done with it when I got home.

3/07/2013 Wed PM: 6.09 miles @ 9:19 min/mile AveHR 134

After this mornings run I was glad I would have company for this which would help me keep at a recovery pace. Ended up being a really nice run and the legs felt great afterwards. Finished the day with 30 minutes Yoga.

Session 2 of the week planned tomorrow, a 40 minute tempo run. I may add some extra miles to the warm up and warm down to break through the 1000 mile mark.

WTD|26.44
MTD|26.44
YTD|990.37

davemcmahon · 04-07-2013 06:55PM

4/07/2013 Thurs: 9.76 miles @ 7:36 min/mile AveHR 165

Planned session today was for a 40 minute tempo. Had a quick check this morning on the Daniels tables to see what was the adjusted Tempo pace for 40 minutes, 6:58 min/miles. Did a handy 1.6 miles warm up. The 40 minutes should have come in at about 5.7miles but I pushed on a little further to round it off at 6. The Tempo miles were 6:55, 7:01, 6:54, 7:03, 6:59, 7:01, average pace over the 6 miles was 6:58 so was very happy with that. Did a handy 2.15 mile warm down to sneak me over the 1000 mile mark for the year.

Rest day tomorrow, followed by LSR on Saturday morning, if the weather is as nice as predicted I may do the LSR along the canal.

WTD|36.2
MTD|36.2
YTD|1000.13

blockic · 04-07-2013 07:19PM

Super session dave and congrats on the 1000 miles! Great achievement without a marathon cycle.

Tom Joad · 04-07-2013 08:36PM

Great session and well done on the 1000 miles - great running.

RunningKing · 04-07-2013 08:38PM

Good man Dave," the 1000 mile non marathon training" man

Gavlor · 04-07-2013 08:56PM

RunningKing wrote: »

Good man Dave," the 1000 mile non marathon training" man

Haha, Dave is my alter ego!!

davemcmahon · 06-07-2013 10:36PM

6/07/2013 Sat: 16.05 miles @ 8:33 min/mile AveHR 140

Up nice and early this morning and was on the road by 7:15 for my LSR. I decided that I was going to run this on empty and see how I got on. I ran the 2.5 miles from my house to the grand canal and spent the rest of the run there enjoying the early morning cool air. In the end the run felt grand and I could have gone longer if need which was good to get a gauge of my endurance levels. By lunchtime I was really glad I hadn't gone out later as the heat really would have knocked my back.

52 miles in total this week, my highest ever.

WTD|52.25
MTD|52.25
YTD|1016.18

davemcmahon · 08-07-2013 10:18PM

8/07/2013 Mon AM: 5.75 miles @ 7:49 min/mile AveHR 151

8/07/2013 Mon PM: 4.34 miles @ 7:50 min/mile AveHR 157

Had an hour of Yoga on Sunday night. I realised my work week wouldn't allow for my usual double on Wednesday so moved it forward to today. So a nice easy run this morning first thing followed by a much tougher run in the afternoon heat. The heat today has made me decide that I'll have to get up at silly o'clock in the morning tomorrow to get my session in, as my usual plan to do it at lunchtime is not going to work.

WTD|10.09
MTD|62.34
YTD|1026.27

davemcmahon · 09-07-2013 12:06PM

9/07/2013 Tues: 7.62 miles @ 7:52 min/mile AveHR 157

I decided last night that first thing this morning was the best chance I would get for my session. So out of bed at 6.30am and headed off. A 2 mile warm up brought me to Celbridge AC's grass track. The plan called for reps of 2 mins hard, 1 min rec, 1 min hard, 30s rec, 30s hard, 30s rec. It was really nice to get to do them on the track, so all I had to focus on was the times and not worry about traffic or other people, or making sure I didn't run out of route within one of the reps. The plan was to only do 4 reps but I was feeling good so I threw in a 5th.

Reps:
Rep (2 min) | Distance | Pace|Rep (1 min) |Distance | Pace| Rep (30s)| Distance| Pace
1|0.32 |6:20|1 | 0.16 |6:17| 1|0.08 |6:28
2|0.32 |6:18|2 | 0.16 |6:17| 2|0.08 |6:19
3|0.32 |6:20|3 | 0.16 |6:19| 3|0.08 |6:19
4|0.33 |6:12|4 | 0.16 |6:19| 4|0.08 |6:08
5|0.32 |6:17|5 | 0.16 |6:12| 5|0.09 |6:15

Even at such an early hour the heat was still a factor out there. Its looking like I'll just have to move all my runs to the AM this week. I may also start using the track a little more for the sessions.

WTD|17.71
MTD|69.96
YTD|1033.89

RunningKing · 09-07-2013 09:53PM

thats a nice session. must keep that one in mind.

davemcmahon · 10-07-2013 01:31PM

10/07/2013 Wed: 6.07 miles @ 9:37 min/mile AveHR 129

A nice recovery paced run this morning before work. Not as warm as yesterday but this fairly tough running conditions so stuck to the shade as much as possible, which isn't too hard when running through off road through tree lined trails.

Another session planned for tomorrow morning so I'll probably stick with getting up at silly o'clock to make sure I get it done.

WTD|23.78
MTD|76.03
YTD|1039.96

davemcmahon · 11-07-2013 01:20PM

11/07/2013 Thurs: 10.80 miles @ 7:53 min/mile AveHR 160

Up early again today to try get todays session out of the way before it got too warm. The plan calls for 3-5 X 2 miles @ tempo (~6:50) with 2 mins recovery. I decided to go for the 4 reps as I felt the 8 miles total at tempo pace would be a good progression with 10 weeks to go until the goal race (Dublin Half) and 5 weeks until my next race (Celbridge 5k). 1.5 mile warm up and I headed to the Celbridge AC track again. This was going to be an exercise in discipline and focus as well as I knew the 2 mile reps would be a challenge on the track.

Reps were:

6:46, 6:42
6:56, 6:51
6:54, 6:52
6:55, 6:50

I was very happy with the reps. By the time rep 3 had started the temp was starting to rise and I almost packed it in but thankfully kept going. On each rep mile 2 was faster but I found that I was building speed (albeit slowly) with each lap of the track. A couple of the laps of the track on reps 3 and 4 were tough as the mind wandered but thankfully I was able to refocus and not slow/speed up too much. A little over 1 mile warm down and home for breakfast.

Looking forward to a rest day tomorrow and not having to get up at silly o'clock. Then its LSR on Saturday morning.

WTD|34.58
MTD|86.83
YTD|1050.76

Tom Joad · 11-07-2013 01:37PM

davemcmahon wrote: »

11/07/2013 Thurs: 10.80 miles @ 7:53 min/mile AveHR 160

Up early again today to try get todays session out of the way before it got too warm. The plan calls for 3-5 X 2 miles @ tempo (~6:50) with 2 mins recovery. I decided to go for the 4 reps as I felt the 8 miles total at tempo pace would be a good progression with 10 weeks to go until the goal race (Dublin Half) and 5 weeks until my next race (Celbridge 5k). 1.5 mile warm up and I headed to the Celbridge AC track again. This was going to be an exercise in discipline and focus as well as I knew the 2 mile reps would be a challenge on the track.

Reps were:

6:46, 6:42
6:56, 6:51
6:54, 6:52
6:55, 6:50

I was very happy with the reps. By the time rep 3 had started the temp was starting to rise and I almost packed it in but thankfully kept going. On each rep mile 2 was faster but I found that I was building speed (albeit slowly) with each lap of the track. A couple of the laps of the track on reps 3 and 4 were tough as the mind wandered but thankfully I was able to refocus and not slow/speed up too much. A little over 1 mile warm down and home for breakfast.

Looking forward to a rest day tomorrow and not having to get up at silly o'clock. Then its LSR on Saturday morning.

WTD|34.58
MTD|86.83
YTD|1050.76

that's a great session Dave and very consistent reps..

davemcmahon · 13-07-2013 10:22PM

13/07/2013 Sat: 13.10 miles @ 8:22 min/mile AveHR 141

On the road by 7 this morning to get the LSR out of the way before a busy day. Even at this time the heat was pretty intense. I was glad I wasn't running Clontarf as there was no way I could have raced that distance in that heat. Headed from home and down to the canal again, into Lucan and back home via the N4 and Leixlip. Was a very tough run and my body really struggled with the first couple of miles. I even considered packing it in at the 4 mile mark but thankfully I didn't. Once I got past the 5 mile mark everything seemd to start working properly again and the rest of the run was fairly standard.

The run was followed up by a trip to Corkagh park and then into Farmleigh for an Epilepsy Ireland picnic, followed by a BBQ in my neighbours, so a jam pack day with more of the same tomorrow but will hopefully get out for a swim in the morning.

WTD|47.68
MTD|99.93
YTD|1063.86

davemcmahon · 15-07-2013 06:57PM

15/07/2013 Mon: 10.02 miles @ 7:54 min/mile AveHR N/A

Was good this morning not having to get up at the crack of dawn to get my run in. Headed out just before lunch to get session 1 for the week in. I've moved all my runs forward a day and moved Mondays usual easy run to Thursday as I want to go Parkrunning on Saturday so want a little more of a rest. The plan is to use the Parkrun to gauge my fitness as it stands.

Anyways todays session was 3 x 1mile ( 4 min recoveries)+ 3 x 1km (2 min recoveries). I had a little over 1.25 mile warm up and got started. The reps for the 1 mile were; 6:20, 6:22, 6:25 and the 1 km were; 6:17, 6:23, 6:27 (all mile paces, times were in and around the 4 min mark). A little over 2 miles as a warm down.

Not really that happy with the times as the session took a lot out of me and I'm not really running any faster than I was before this training block started. Ths isn't really helped by checking the Daniels Tables (downloaded from Krustys log) and seeing that I should be doing these reps at closer to the 6:10 mark (based on 5k PB of 19:36). That said there is a noticeable improvement in my endurance. Which brings me nicely back to why I'm planning on running a Parkrun on Saturday.

WTD|10.02
MTD|109.95
YTD|1073.88

davemcmahon · 16-07-2013 04:55PM

16/07/2013 Tues: 6.22 miles @ 7:49 min/mile AveHR 149

A nice handy Easy run this morning along the Royal canal. Legs were feeling ok, threw in some strides at the end just to get the legs turning over.

WTD|16.24
MTD|116.17
YTD|1080.1

davemcmahon · 17-07-2013 04:16PM

17/07/2013 Wed: 10.10 miles @ 7:29 min/mile AveHR 161

Session 2 of the week, plan called for 3mile tempo, 3 min Easy, 2 mile Tempo, 2 min easy, 1 mile Tempo. Decided I'd head down to the Royal canal again and do the session on the trails there. 2 mile warm up and then got started on the 3 mile tempo. It was very warm out there so kept the pace a little slower than normal, with the exception of the 1 mile rep were pushed to the limit of my LT (6:44).

3 mile Tempo: 6:59, 7:03, 7:01
2 mile Tempo: 7:05, 7:00
1 mile Tempo: 6:46

1.5 mile warm down and on into work.

WTD|26.34
MTD|126.27
YTD|1090.2

davemcmahon · 19-07-2013 04:20PM

18/07/2013 Thurs AM: 7.29 miles @ 8:14 min/mile AveHR 149

18/07/2013 Thurs PM: 3.01 miles @ 8:19 min/mile AveHR 147

Run too and from work with a few extra miles on the way in. Was very warm for both runs.

WTD|26.34
MTD|136.57
YTD|1100.5

davemcmahon · 20-07-2013 10:41PM

20/07/2013 Sat: 12.36 miles @ Various

As mentioned earlier in the week my plan today was for a run out at Griffeen Valley parkrun. The plan ended up being a little over 4.5 miles run from Hazelhatch train station down along the canal to the parkrun start line, run the parkrun and then the same back again. With this in mind I left early enough with plenty of water for the trips to ensure I could have a few minutes rest and stretching before the parkrun began 4.58 miles @ 8:37min/mile.

By the time I got to Griffeen park I was feeling unsure about how hard I should go out for the race run, the heat was ridiculous and I was glad I'd packed a couple of changes of top with me in the bag. Having volunteered at a couple of these parkruns I'd a pretty good idea of what placing I could hope for, so I start as in the front line of runners. Off we went and I ended up cover the first half mile at sub 6 min/mile pace, too fast but I'd been letting the guy in front of me do all the hard work so it wasn't too bad. Turned out he'd gone off too fast too and he slowed to a more comfortable 6:25 pace.First mile ended up being 6:08. I ended up staying on his shoulder for the first lap of the park and then I could see he was struggled so moved past him and put some distance between us. Mile two was a much more reserved 6:30. At this stage I'd checked the HR on my watch and could see it in the mid 180's so new I had a little more in me so kept pushing it. Despite this I could see I wasn't making any ground on the guy in front of me at this stage (probably abut 300m). If I'd thought I could I may pushed even harder at this stage. Mile 3 was 6:23. As we approached the last 200m I emptied whatever I had in reserved and pushed for the finish. The last 0.1 was in 5:57. Crossed the finish line in 6th place and 2nd in my age category. 3.1miles in 19:32 a PB by 4 seconds.

Was absolutely delighted with this considering the conditions and a big confidence booster after the downer from Mondays session. Sat in the shade waiting for some other to finish while I had some water and a peach then changed top and headed for home back along the canal. 4.69 miles @ 8:56min/mile. Got home showered, changed and off to help the inlaws moving house so a day of heavy lifting to round it off.

WTD|49.0
MTD|148.93
YTD|1112.86

career_move · 21-07-2013 12:19PM

Super stuff Dave. You're flying it. Jealous.com

:D

RedRunner · 21-07-2013 12:25PM

Wow, that's great running Dave, well done.

Sometimes I just need to get out and run

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