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Darren 83 · 23-06-2013 01:12PM

Week 4 Report

Monday|Rest
Tuesday|45mins E pace running, throw in 5x20sec strides
Wednesday|Rest
Thursday|Rest
Friday|Longest Day 5k
Saturday|Rest
Sunday|Long run as 60mins E pace running

This week was a recovery week to prepare for the 5k trial,this was meant to be on the track but didn't fancy running 12.5 laps around the track. Some members did the Bohermeen 5k some did the track I did the clubs 5k on Friday.

The Longest Day 5k

I was originally looking forward to this race but after a 9 hour shift and a bad headache I really was not in the mood, so after work I had about a two mile warm up stopped for panadol and was contemplating would I race. I didn't want a DNF beside my name so I decided to run it.

The plan for the race 7:30 pace, the week previous the group did a 25 min tempo run on this route so I knew mile two would be the hardest part as it was a steep incline.

Start of the race the same weaving in and out till I got some space, did the first mile in 6:45 then the up the hill incline knew it would be slower second mile 7:50 then hammered down and went for it third mile done in 7:20.

Overall very happy with a new pb of 22:48
I also have been moved up to group 3 and my vdot was 40 now is 42.

WTD|16.49
MTD|77.17
YTD|410.51

Darren 83 · 01-07-2013 08:44AM

Week 5 Report

I have been moved up a group due to my results at the 5k last week, means more km's to do and quicker times also one less rest day.

I have switched to km instead of miles found it handy when doing sessons.

Monday|Rest
Tuesday|10mins E pace, 5x30sec strides/30secs easy, 5x1200mtrs @ I pace with 2min jog recovery & 5min E warm down
Wednesday|45mins E pace running, throw in 5x20sec strides
Thursday|10mins E pace, 5x30sec strides/30secs easy, 4x2kms @ T pace with 2min jog recovery & 5min E warm down
Friday|40mins E pace running
Saturday|20mins E pace, short hill reps, 10x200 go at T effort rather than T pace and use 200 recovery back down finish with 10mins E pace warm down
Sunday|Long run as 70mins E pace running|

I was not looking forward to Thursdays session 4x2k around the track at 4:54k pace but it was comfortably hard, I was working Saturday so was facing doing hills on my own luckily enough one member joined me to my relief got it done and splits where close enough.

Didn't get all 70 mins done on Sunday really combination off getting a to a grassy area as I want to do most work on grass, and my legs screaming at me to stop, I did about 50 mins nearly certain sore over the hill session but I will be watching it.

Overall happy with the new group, I'm on holidays for two weeks so will hopefully do every session with the group for the two weeks then recovery week for Fingal 10k and have another go at getting sub 50 10k.

WTD|49.63k
MTD|173.83k
YTD|710.29k

vitani · 01-07-2013 09:06PM

A sub 50 10k will be no bother to you with that 5k time. You've put in some great work recently.

Darren 83 · 01-07-2013 10:07PM

vitani wrote: »

A sub 50 10k will be no bother to you with that 5k time. You've put in some great work recently.

I would be disappointed if I didn't get under 50, this weeks plan is serious quality training I'm glad I'm off for two weeks adsorb all the training. What your next race?

vitani · 01-07-2013 10:23PM

Clontarf 5 mile in just under two weeks. Would love to get close to 40 minutes in it.

Darren 83 · 01-07-2013 10:37PM

vitani wrote: »

Clontarf 5 mile in just under two weeks. Would love to get close to 40 minutes in it.

No bother to you, you have made some serious progress

Darren 83 · 07-07-2013 10:16PM

Week 6 Report

Monday|Rest
Tuesday|10mins E pace, 5x30sec strides/30secs easy, 3x1200mtrs @ I pace with 2min jog recovery, 3x800 @ I pace with 90sec recovery & 5min E warm down
Wednesday|45mins E pace running, throw in 5x20sec strides
Thursday|10mins E pace, 15mins T pace, 3mins E pace, 10mins T pace, 2mins E pace, 5mins T pace and 5mins E pace to warm down
Friday|45mins E pace running, throw in 5x20sec strides
Saturday| 10mins E pace, 5x30sec strides/30secs easy. 4x200 R pace & 200 recovery, 2x400 R pace @ 400 recovery, 1x800 I pace, 400 recovery, 2x400 R pace & 400 recovery, 4x200 R pace & 200 recovery @ 5mins E pace warm down
Sunday|Long run as 80mins E pace running

Found Tuesdays session hard had to do it on my own could not make it but I did it and was happy getting it done.

I didn't get Wednesdays run done but just did a little bit extra on the other days to make up for it.

Two weeks left for Fingal 10k looking forward to see how the training has improved my running then it will be on to a 14 week block of marathon training.

WTD|55.34k
MTD|55.34k
YTD|765.63k

pconn062 · 08-07-2013 10:35AM

3 sessions a week is a lot Darren, that looks similar to Jack Daniels 5-15k plan. Are you working off that book or it the club providing you with a plan?

Darren 83 · 08-07-2013 01:13PM

pconn062 wrote: »

3 sessions a week is a lot Darren, that looks similar to Jack Daniels 5-15k plan. Are you working off that book or it the club providing you with a plan?

It's the club's plan, it's part of a 8 week 10k training block then onto marathon training.

pconn062 · 08-07-2013 02:08PM

Darren 83 wrote: »

It's the club's plan, it's part of a 8 week 10k training block then onto marathon training.

Cool, looks intense. It's basically an exact copy of a week from Jack Daniels 5-15k plan, it's a tough plan, should have a good effect on your times if you can handle the intensity.

Darren 83 · 08-07-2013 03:52PM

pconn062 wrote: »

Cool, looks intense. It's basically an exact copy of a week from Jack Daniels 5-15k plan, it's a tough plan, should have a good effect on your times if you can handle the intensity.

It's a tough plan alright at week 6 now and really enjoying it. I honestly thought I'd never be able to run six days a week. It has definitely improved my running.

Darren 83 · 14-07-2013 05:25PM

Week 7 Report

Monday|Rest
Tuesday|10mins E pace, 5x30sec strides/30secs easy, 5x1600mtrs @ I pace with 2min jog recovery, 5min E warm down
Wednesday|60mins E pace running, throw in 5x20sec strides
Thursday|10mins E pace, 20mins T pace, 4mins E pace, 15mins T pace, 3mins E pace, 10mins T pace, 5mins E pace to warm down
Friday|40mins E pace running, throw in 5x20sec strides
Saturday|10mins E pace, 5x30sec strides/30secs easy. 12x400 @ R pace and 200 recovery, 5mins E pace warm down. Focus on goood running form
Sunday|Long run as 80mins E pace running

Just found out today that I might have to work next Sunday which collides with The Fingal 10k not to happy about this, have to sort out something really quick.

This really is annoying me about the race will update soon if I can get it sorted.

WTD|65.80km
MTD|121.14km
YTD|831.42km

Darren 83 · 15-07-2013 02:12PM

I don't know if I will be working Sunday but will be put on a later shift if I'm called in also my club member where happy to help me to get home in time for work.

This week is a recovery week I have two days rest before the Fingal 10k this is part of the plans target races and my chance to get the sub 50 min. It will be interesting to see how much I have improved with this 8 week block of 10k work.

Darren 83 · 21-07-2013 04:58PM

Week 8 Report

Monday|60mins E pace running, throw in 5x20sec strides
Tuesday|10mins E pace, 5x30sec strides/30secs easy, 4x1000mtrs @ T pace with 3min jog recovery & 5min E warm down
Wednesday|Rest
Thursday|30mins E pace running, include 3x2mins @ T pace
Friday|Rest
Saturday|Rest
Sunday|Fingal 10k

Eight weeks of 10k training and an attempt to brake sub 50 min 10k.

Fingal 10k

All week I was looking forward to this race and confident of achieving my goal, the only thing I was worried about was the weather lucky enough it was perfect running conditions.

Arrived a hour before the race and of course when doing my warm up I needed to go to the toilet, after this I ran back to the start line couldn't find my group just got in any wave bad bad idea.

The race plan was to go at my threshold pace 4:31/km I set the garmin and off I went, I spent at least 2 km playing dodgems my fault getting in the wrong wave. Got into a good rhythm and just kept going at my pace
I got into some space and spent time passing other runners. I really enjoyed the route the shower at 8k was great. Got over the line with the club chearing me on time was 50.41 on the clock. Got me thinking a bit watch was different time.

Previous 10k pb 51.41

New 10k pb 46.40:D

Delighted with this pb worked really hard to get it and it paid off,
Would do this race again no problem well organized.

Next week is the start of 14 week marathon training

vitani · 21-07-2013 08:12PM

Fantastic time. Well done, you earned it!

Tom Joad · 21-07-2013 08:37PM

Darren 83 wrote: »

Week 8 Report

Monday|60mins E pace running, throw in 5x20sec strides
Tuesday|10mins E pace, 5x30sec strides/30secs easy, 4x1000mtrs @ T pace with 3min jog recovery & 5min E warm down
Wednesday|Rest
Thursday|30mins E pace running, include 3x2mins @ T pace
Friday|Rest
Saturday|Rest
Sunday|Fingal 10k

Eight weeks of 10k training and an attempt to brake sub 50 min 10k.

Fingal 10k

All week I was looking forward to this race and confident of achieving my goal, the only thing I was worried about was the weather lucky enough it was perfect running conditions.

Arrived a hour before the race and of course when doing my warm up I needed to go to the toilet, after this I ran back to the start line couldn't find my group just got in any wave bad bad idea.

The race plan was to go at my threshold pace 4:31/km I set the garmin and off I went, I spent at least 2 km playing dodgems my fault getting in the wrong wave. Got into a good rhythm and just kept going at my pace
I got into some space and spent time passing other runners. I really enjoyed the route the shower at 8k was great. Got over the line with the club chearing me on time was 50.41 on the clock. Got me thinking a bit watch was different time.

Previous 10k pb 51.41

New 10k pb 46.40:D

Delighted with this pb worked really hard to get it and it paid off,
Would do this race again no problem well organized.

Next week is the start of 14 week marathon training

Fantastic stuff - great to see all that training paying off. Well done

RedRunner · 21-07-2013 11:11PM

Great time today. Well done. Sub 45 next!

Darren 83 · 28-07-2013 11:37PM

Darren 83 · 31-07-2013 08:03PM

I didn't write a lot after the update, I was absolutely wrecked just finished my ran after ten.

Another month gone so here are the stats:

WTD|18.10k
MTD|235.98k
YTD|946.18k

km are creeping upwards quickly, three months to go

Darren 83 · 04-08-2013 09:11PM

Week 10 Report

Monday|45mins E pace running, throw in 5x20sec strides
Tuesday|0mins E pace, 5x30sec strides/30secs easy, 6x(1km T pace with 500mtrs E pace recovery) & 5min E warm down
Wedensday|Rest
Thursday|10mins E pace, 40mins 10secs per km quicker than M pace, 5mins E to warm down
Friday|Rest
Saturday|Rest
Sunday|Long run as 10km E pace, 2x(6km M pace +1km E pace), 2km E pace warm down

Did my longest lsr dis-morning 16 miles, got up at six went out at seven. Got a bit lost asked another runner for directions he only sent me up a bloody mountain. Delighted with my pace kept it even.

Also went down to H&B and got two types of gels a maximusscle and pro gel. Took one after the first 6k at mp then the second on the last 3k didn't really need it but wanted to see how I felt with them neither of them made me sick.

Will need to invest in a new pair of shoes soon as one pair is reaching the end.

Won't be able to do the Frank Duffy race with work and the little one starting school. Will probally try and do 10 miles at mp instead that was the plan for the race.

WTD|53.03k
MTD|34.93k
YTD|981.11k

Darren 83 · 11-08-2013 08:53PM

Week 11

Monday|Rest
Tuesday|50min fartlek type run, mix of E,T,M pace running, no longer than 1min on each
Wednesday|60mins E pace running, throw in 5x20sec strides
Thursday|Rest
Friday|Rest
Saturday|60mins E pace running
Sunday|Long run as 25km E pace runnin|

Where to begin work was getting in the way a lot this week, it was a tough week the 25 lsr was in short a disaster. I got to 20k and started to cramp even going slow was not helping so I just had to walk home 5k home very demoralising:(.

So I'm injured very sore, stairs have become a challenge again. Wont be in a rush to get back in training.

On a positive note.............tried two jels and they where grand also singed up for the Frank Duffy 10 mile was able to get the day off.

Think I should be capable of 1:15 so will be aiming for this time.

WTD|54.47
MTD|89.40
YTD|1035.58

RedRunner · 12-08-2013 10:50PM

What's the injury Darren?

Darren 83 · 12-08-2013 11:03PM

RedRunner wrote: »

What's the injury Darren?

Got cramped up after 20k walked the rest of the way to avoid any damage. Calfs where sore and hamstrings tight.

Did a bit of foam rolling and has helped a lot and iceing

RedRunner · 12-08-2013 11:10PM

Darren 83 wrote: »

Got cramped up after 20k walked the rest of the way to avoid any damage. Calfs where sore and hamstrings tight.

Did a bit of foam rolling and has helped a lot and iceing

I'd keep an eye on that and make sure you don't push it too hard over next while or you'll end up like me. As Meno says, professional advice is best if it continues.

Darren 83 · 13-08-2013 08:01AM

RedRunner wrote: »

I'd keep an eye on that and make sure you don't push it too hard over next while or you'll end up like me. As Meno says, professional advice is best if it continues.

Cheers RR
Will keep my eye on it, thinking of dropping a day from training could be possible over training. Will test my leg on Friday see how it goes.

Darren 83 · 16-08-2013 02:08PM

Update on the injury I haven't ran since Sunday, five days and no running feel out of routine.

On Tuesday pain was gone but still decided to hold off will tempt a run on Sat or Sunday then into recovery week for the Frank Duffy 10, mile, the target set the group is 1:16 which I hope I can achieve unofficial time is 1:25. I got this time from a tempo run done in March. Even with missing a week I think it's achievable

Darren 83 · 18-08-2013 08:29PM

Went for a run to see how the legs where, might as well not have gone out. Pain came back on ball of my foot and knee possible stress fracture going to get a appointment for physio next week.

Ososlo · 18-08-2013 08:33PM

Really sorry to hear that Darren. Get yourself to physio asap.

Darren 83 · 18-08-2013 08:55PM

Ososlo wrote: »

Really sorry to hear that Darren. Get yourself to physio asap.

Cheers Ososlo, if its a stress fracture I can forget about doing DCM, how is the neck?

Ososlo · 18-08-2013 09:47PM

Positive thoughts going your way for physio visit. I really hope it's not what you fear.
Neck was bad on the last lsr but grand otherwise ta. If I gave up running I'd probably have no issues. Not gonna happen!
Stay positive:)

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