It's now fun to run

Convoy 5k - Zack O'Donnell Memorial 30th August
Only seen this race advertised a couple of weeks ago and was drawn in by their claim of a flat fast course, a rarity in these parts! Reckoned there was time to come of the PB (20:44) which was set back in July on a tough enough course.

Was over early got registered and had plenty of time to get a warm up done with a few strides at the end and some stretching. The proceeds were for Crumlin Hospital so that had got a good crowd out. There was also a big turnout from the local running club with a big group out for their first race. Tried to stay closer to the front at the start line but ended up 3 or 4 rows back. Plan of action was to try and get a quick first mile in, quickest so far in races was 6:29. Ideally wanted to get low 6:20's or under to give myself a good start. Spotted a guy in a blue t-shirt who I recognised in the front row. Knew he ran a 20:12 a couple of weeks ago and I reckoned he was likely to be close or under 20 mins this time out.

Race got going and I was caught behind a few girls that weren't in a hurry to get away. I took it easy until some gaps appeared and made my way through. Race started at the top of a hill so we were moving downhill and therefore it was easy to get the pace back on course. Started moving past people, kept an eye on pace and it was going according to plan yet feeling alright. I spotted a Finn Valley runner, same one I tailed for most of my last 10k, up ahead. Managed to slowly close the gap as we came down onto the main street and turned right. As we headed out of the village I had got close behind her and the thought came to tuck in and use her as a pacer but I decided to push on and move past her. At the time wasn't sure if that was a good idea, it took me over 5 miles to get past her in the 10k and I was doing it in the first mile here. But I was feeling pretty good so I moved on. In fact I found myself passing by quite a few at this stage. First Mile 6:15 . Everything going according to plan and was feeling pretty good.

We were moving out of town and I am still passing by people. Pace has dropped a bit but I keep up a good effort. I spot the guy in blue t-shirt up ahead and try to close the gap. I think this helps me pick up the pace a bit and I go past a few more people. The course is as advertised pretty flat but there was a slight drag up during the second mile that you can feel. I notice the leader come back towards me (course turns back in the same road) so I knew it wasn't too long until the turn point. By the time I got to the turn point (a cone in the middle of the road!) I had closed the gap on my target to only a few metres. We get the benefit of that little drag on our back in and the pace picks up slightly. Mile 2 6:31

I knew that at that stage I was on for a decent time. It wasn't lost on me either that I was on for a sub 20 if I could manage another decent mile. I tucked in behind the guy in blue t-shirt and followed him briefly but then moved out and past him. Reckoned now was the time to kick on. Seen the 4k marker on the ground and tried my best to kick on. Went by a few more people. It felt great being able to go past people at this stage. Felt a stitch come on my left side, been ages since I last had a stitch. Do remember telling to feck off wasn't going to slow down now. Didn't really check pace at this stage just tried to keep the effort up. Back into the main street and I am just searching for the finish line up ahead. There was another bit of a drag coming in here although at the time I reckoned I was just tying up a bit. And then out of nowhere I see two guys go past me, one either side and one of them happens to be the guy in the blue t-shirt! They were absolutely flat out and I could only watch them fly by. Mile 3 6:29 .

I heard the beep for the 3rd mile but didn't really care. Was more focused on the finish line up ahead. It was quite deceptive coming in as there was a line of cones before you got to the actual line so it took a little longer to come than you thought it would. Could hear them shout out the seconds for the two guys finish in front of me and just gave it one last push to get over the line.

Finish 19:50 :D:D:D

Delighted with how it went. Sub 20 was the main goal for the year so its nice to tick it off. In my head had reckoned that I might take until December to get down to that. Had hoped to be chipping away at it through the year and maybe get under 20:30 in September before trying some specific 5k training to give it that last push. Got lucky with a good course and perfect conditions and was just in the mood to give it a good go. Done just over a mile warm down to finish off the evening.

Next up is Waterside Half, have to try and go sub 2hrs

Monthly Summary
Month| No. of Runs| 2012 | No. of Runs | 2013
January| 14 | 34.22 | 23 | 127.01
February|16| 46.21 | 11 | 59.82
March|16| 52.11 | 23 | 137.57
April|14|49.98 | 27 | 174.19
May|22| 95.18 | 27 | 154.79
June|17| 85.79| 23| 150.07
July| 18| 101.16| 26| 194.29
August| 17| 126.55| 25| 181.85
September| 18| 151.64
October| 16| 115.04
November| 21| 91.63
December| 16| 89.14
Totals | 205| 1,038.51 | 185 | 1,180

Not too bad for this month having eased off for two races during the month. Still my second highest month.

Sunday 1st September - 12.1 miles @ 8:45
Plan was to try and get 10-12 miles in this morning so mission accomplished. Legs felt fine, actually had a little spring in the step.

Week Summary
No. of Runs |Week Total|MTD|YTD | Weight
6|38.63| 12| 1,190| 77.6 kg

Tuesday 3rd September - 4.09 miles @ 8:35
Legs felt a little tired at the start of this but that soon passed. Kept it shorter as keeping an eye on the mileage with Sunday in mind.

Wednesday 4th September 8 miles @ 7:54
This involved 1 mile warm up, 3 miles @ HMP, 1 mile easy and 10 x 1 mins @ 5-10k pace and a warm down. Had I read the mini schedule I am following for this week properly then I should have only done 5 x 1 min @ 10k pace

Was out early for this one and its pretty much dark in the mornings again now So thought I would just stay in around town and do a couple of laps of my shorter loops. After an the easy warm up started the HMP miles. About half a mile in I go past a guy sitting on a bench wearing a dark hoodie over his head. I didn't see him and am past him when he decides to ask me what time it is! To say I jumped would be an understatement. In fairness to him he did apologise for startling me. I muffled the time to him and took off pretty quickly again. I wasn't too hard to get back up to HMP! HMP miles were: 7:17, 7:18, 7:14. Had been aiming for 7:20 so times were fine. It took a while to get the pace on track for the second mile, started it way off pace and it took a little effort to get back on pace. The pace seemed to click in for the legs by the third mile which was more comfortable.

Done the 1 mile easy and then the 10 x 1 Mins which were around 6:40 pace. Done them as before over and back same stretch. Was getting very repetitive by the end. Probably will just do them as part of a general loop next time.


Thursday 5th September 4.12 miles @ 8:26
Same route as Tuesday but legs feeling a little more alive today. Nice and warm out, might have helped a little.

Waterside Half Marathon

It's September so it would be rude not to do a half marathon. Official PB before yesterday was 2hrs 6 mins set in the first half of DCM. It wasn't going to be too hard to beat that. Had set myself a target of sub 1hr 45 mins at the start of the year but that had been lowered to sub 1 hr 40 over the summer. McMillan would have me at 1:32 from my recent 5k time but I was being much more realistic. Main concern was the lack of longer runs over the last few months. Had planned to go up to 16 miles for LSRs but one 15 mile run was the most I managed. Plan simply was to go out between 7:20 and 7:30 pace and see could I hold that.

Was over early to the start and got parked and picked up race pack without any hassle. Looks like a nice t-shirt that might get used was in the goodie bag. Done a mile and half warm up with a few strides. A lengthy queue up for the toilet (glad I didn't leave it any later) and I joined the 1,400 or so for the start. A strong sun came out just before we got started.

Miles 1 – 4: 7:24, 7:24, 7:21, 7:23
Start was pretty crowded and it took a couple of minutes to get over the start line. I kept out to one side and seemed to find a few gaps to make my way through. I told myself it wouldn't be the end of the world to have a slow first mile. Tried not to weave in and out too much but still found myself doing it. Pace gets down to 7:20’s gradually and felt like I was cruising along. There was a bit more room once we get out of the Gransha grounds onto the roads. Felt like I had got into a nice rhythm and was constantly passing people. One or two would come past me but I wasn't interested in picking up the pace. A slight drag started before the end of the 4th mile to check pace a little.

Miles 5 – 8: 7:30, 7:22. 7:28, 7:28
The drag at the end of the 4th mile continued for a short bit and then we got to the second water station and first relay changeover point. I grabbed a cup of water, more to throw over myself than to drink. By time we got past these pace was nearly 7:40ish. Worked to bring pace down without over doing it. Got back into stride for 6th mile. After this we went through another water station and then a u-turn back past the same water station and turn off onto a country road and though legs are tiring a bit still feel ok. Still passing people quite regularly. There was a lot more shade down the country road so the sun wasn’t an issue any more.

Miles 9-13.1: 7:33, 7:40, 7:47, 751, 7:34
Legs start to tire a little more and every little incline starts to feel that much harder. People start to struggle around me and a few stop to walk. I started to tuck in behind different people only to move on past them as they are slowing more than I wanted. Second relay change point was at the end of mile 9, was good to come out of the country road and have a bit of cheering going on. Mile 10 was going ok until the start of a long drag up the duel carriage way begins. Two lads with BOLT vests on passed me around mile 9 so try and keep them in close sight. Good few struggling at this stage so while pace isn't the same still am passing more people than those passing me. See one of the BOLT guys slow to a walk and I closed in on him but he takes off again. But the next time he stops I get past. Spot a Finn Valley vest up ahead as turn off the road back into the grounds so try and use him as target and manage to pick up the pace a bit. Slowly close on him as we start the last mile and manage to get past with half a mile to go. After a bit of an incline last half mile is a nice decline so pace improves. Get past a few more people on the way back in. See a guy in a black t-shirt up ahead as we come up to the last couple of corners and use him as my last target. Get up alongside him and kick on past. We go onto the grass for the last .1 or so and this part feels great. There was good crowd cheering at the finish which makes it easier to give it that last kick. Seen the clock up at the finish at 1 hr 39 ticking towards the 1 hr 40 mark so pushed on to get finished in 1:39:48 clock time and 1:38:45 chip time . Last .18 on the watch was done at 5:59 pace!

Overall happy with the result. Was well inside the main target for this race so have to be happy with that. Only negative was those 3 or so miles where the pace dropped off but that was pretty much to be expected. I struggled much more for the last 3 miles of the Ardara 10k back in April where the average pace for that was 7:42 compared to 7:30 pace for this race so can’t complain about the progress. Enjoyed the race, well run event with good support along the way around. For a Half Marathon it is pretty flat. Conditions were great for it yesterday.

Race Distance| Current PB| Race & Date Set| 2013 Goal
5k| 19:50 | Convoy 5k 30/8/13 | 19:59
5 Mile| 35.35 | Letterkenny AC 5 mile 17/05/13 | 37:59
10k| 44:33 |Ballyare 10k 16/08/2013| 47:59
10 Mile | N/A| N/A| 1:19:59
Half Marathon| 1:38:45 |Waterside HM 8/9/13 | 1:44:59
Marathon| 4:41:06 | DCM 2012| N/A


That pretty much ticks off the last of this year’s targets! Haven’t done a 10 mile race this year but reckon I can tick that one off as all 13 miles were sub 8 mins yesterday. After a busy few weeks with races haven’t got anything scheduled for a while. Plan as such is to do a couple of weeks with just easy miles and then maybe do some 5k sessions in prep for a 5k in December. My head did get turned by the local cross country schedule that was doing the rounds on Facebook over the weekend but think I might leave that until next year.

Week Summary
No. of Runs |Week Total|MTD|YTD | Weight
6|40.81| 53| 1,232| 77.5 kg

blockic wrote: »

Fantastic improvement dazza, well done.

RunningKing wrote: »

Super running Dazza - nice report. Congrats.

career_move wrote: »

Super stuff Daz You're flying it

Thanks all.

Monday 9th September - 4.11 miles @ 9:10
A gentle run at lunchtime to help the legs along. They were a bit tired but otherwise pretty good.

Wednesday 11th September - 7 miles @ 9:22

Another slow gentle run this morning. First time had to put on head torch for going round.

Thursday 12th September - 5.14 miles @ 8:27
Funny how a run in wind and driving rain can be so enjoyable. Was out a little later than normal for this so had to take a shorter route. I was due a change of scenery anyway. Must investigate a few more options of running routes. Legs felt much more alive today. Slight stiffness in my left thigh at the start of the run but after a mile it was gone and the miles flew by.

Friday 13th September - 5.24 miles @ 8:46
Early run so took a couple of miles to get going. Done a few strides at the end. Still getting used to wearing head torch again.

Saturday 14th September - 7.1 miles@ 8:46
Hadn't set my Alarm right on new phone which meant I slept in by over an hour. Was nearly going to call off the run altogether but managed to get myself out the door. First morning out that it has felt cold but that passed after a mile or so. Not as long as planned but better than nothong.

No. Of Runs | WTD | MTD | YTD | Weight
6 | 34.65 | 87 | 1,262 | 78.4 kg

Tuesday 17th September 6.01 miles @ 8:26

Wednesday 18th September 8.25 miles @ 8:35

Thursday 19th September 6.04 miles @ 8:25

All easy paced runs. Tuesday's run was quite wet, Wednesday nice and dry but early, and Thursday a bit windy. This log seems to be as much a weather report as a record of training!

Friday 20th September - 6.06 miles @ 8:15
Took around half a mile to get into to this run and then legs felt pretty good.
Was running by feel so was suprised at the slightly quicker pace.

Saturday 14th September - 13.1 miles @ 8:42 approx
Left my garmin at work so had to run this one with a naked wrist :eek:. Had to turn back after a minute out too as had forgotten my high vis vest and it was early and still quite dark. Daylight only really came out as I was finishing. Pace is approximate but I pretty much know the distance of most of my loops at this stage. Was a lovely morning for running.

No. Of Runs | WTD | MTD | YTD | Weight
6 | 47.71 |135 | 1,315 | 78.5 kg

Monday 23rd September - 6.05 miles @ 8:26
Was late getting out for this but managed to squeeze in the 6 miles. It is such a nice day out there would have been a shame to have to cut a run short today.

Tuesday 24th September - 6.04 Miles @ 8:25
Another warm day out, same route, same pace as Monday.

Wednesday 25th September
Session:
5 x (2x 200m with 200m jog recoveries & 1 x 400m with 400m jog recovery)

Decided I was getting bored with just easy running so started into the sessions on the Daniels 5-15K plan this morning. Working off a VDOT of 50 from my last 5k. Had read this session a few times and thought it was too easy and knew I was missing something. Checked Davemcmahon's log knowing he had done it recently enough and realised what I was misreading. I had thought I only had to do 1 x 400m in total as opposed to 1 in each set .

Anyways having used dave's log for guidance I have quite shamelessly robbed the table that he used too! Done a two mile warm up and then the sets. Based on a VDOT of 50 I was aiming for 44 and 88 seconds for the 200m & 400m.

Rep|200m |400m
1|43, 45 |91
2|46, 45 |90
3|43, 45 |88
4|43, 43 |88
5|42, 43 |86

Overall happy with the sets. Seemed to get stronger as I went on. Was annoyed with the first 400m, just took it too easy. Second 400m was ahead of target at half way and eased off too much. By the third set had got the feel of the pace in the legs. Finished off with an easy jog home to bring up a total of 7.5 miles for the morning.

Monday 30th September
Session: 10 x 400m with equal recoveries

Same as last weeks 400's target was 88 secs each. Done a two mile warm up before getting started. Splits were:
90, 90, 88, 89, 88, 86, 84, 89, 85, 84

Took a few reps to get used to the required pace. Put my high vis vest at the half way point so usually checked how I was getting on as I passed it. Tried to keep it evenly paced for each rep but that didn't always work. 7th one I had to pass someone out walking so tried to get past quickly which meant a first 200 of 38 or so seconds which was a shock to the legs.

Monthly Summary
Month| No. of Runs| 2012 | No. of Runs | 2013
January| 14 | 34.22 | 23 | 127.01
February|16| 46.21 | 11 | 59.82
March|16| 52.11 | 23 | 137.57
April|14|49.98 | 27 | 174.19
May|22| 95.18 | 27 | 154.79
June|17| 85.79| 23| 150.07
July| 18| 101.16| 26| 194.29
August| 17| 126.55| 25| 181.85
September| 18| 151.64| 26| 190.85
October| 16| 115.04
November| 21| 91.63
December| 16| 89.14
Totals | 205| 1,038.51 | 211 | 1,370

Thursday 3rd October 6.05 miles @ 8:54
A nice recovery run after having done two sessions in 3 days.

Saturday 4th October 13.1 miles @ 8:49
Pretty standard Saturday morning run. A few very easy miles to get the body woken up and then consistent enough pace for the rest of the run. Average pace for last 10 miles was 8:33 mins/mile.

Monday 7th October 6.22 miles @ 8:26
A slight detour heading out made this one a little longer than usual. Got out a little earlier so wasn't stuck for time either. Perfect weather for running at the moment. Dry, still quite mild, a little breeze but not too windy. Long may it last.

Tuesday 8th October 6.06 miles @ 8:24
Same as yesterday without the detour.