Its all about Time...

MisterDrak · 31-10-2013 11:22AM

RunningKing wrote: »

super strong running - well done. Perfectly executed plan.

The sub 3 in 2014?

If you had asked me that on Monday, i think the response would have been, "Im never running a Bl**dy Marathon again".

Today, im thinking how I can find 7m:25sec...:D:D:D

MisterDrak · 31-10-2013 02:27PM

Thursday 31 October.

Just 5 easy miles to get the legs moving again after the Marathon. Nice sunny day in the Phoenix park. Slight niggle in the righ knee, i guess that is to be expected.

http://connect.garmin.com/activity/397886622

MisterDrak · 04-11-2013 11:41AM

DCM What worked... What didnt...

Given that I have now had a week off running, with much wine women and song, its probably a good idea to record what worked in terms of the training for DCM and what did not work so well:-

What Worked-

1. Structured week of training, with each workout having a propose. That coupled with a ridgid week of sessions.

Monday - Easy
Tuesday - Tempo (5 miles, 2*2, 4*1 etc...)
Wed- Easy
Thursday - MLR, With Hills
Friday - Rest
Saturday - Track Sessions
Sunday LSR

2. Running with a group of similar paced people.
3. Never getting injured. Luckily I had a full 16 weeks training without incident. What would i attribute this to ? Probably taking rest days when I felt they were required. Listen to the body etc. On average I would run 23-25 days per month, with Every Friday being a rest day.
4. Bringing in decent run mileage to the start of the DCM program. Running 40+ Miles per week from Feb.
5. Running last 11 miles of the DCM route 1 week out. See race report.
6. Lots and lots of MP miles.

What did'nt-

Not much really...

1. Missing non specific races. Probably 6-7 races were missed as a result of the training.
2. Impact on the day job. Having to slip out of work early to get to Tuesday and Thursday session, was difficult.
3. Tired all the time, especially on Sundays. Only really noticed this since the training has stopped, and as a result have so much more energy.

MisterDrak · 04-11-2013 11:59AM

Monthly Summary - Oct13.

180.7 miles covered.
18 Days running out of 31 (Taper)
13 Rest days (Gym, core 5 of 13)
3 LSR's 20m, 18.5m (7:16avg), 13m
4 Tempos 8-9 miles each.
3 Hill session (Howth for 10 - 12.5 miles each)
1 Parkrun in 19:25 gave it 80%
1 Club 2*2m at race pace. 1 Week out.
1 Massage
1 Race DCM 13 - New PB by 7 mins.
Marathon Weight 72.5Kg.

Plan for remainder of the year.

Just some easy running, for next 2 weeks.

Some Parkruns, some of the ALSAA winter 1m / 3000m.

Bit of XC.

More specific speed training and sessions in December for a PB crack at the Raheny 5 in Jan 2014.

Stay injury free !:cool::cool:

Duanington · 04-11-2013 12:19PM

great report!

MisterDrak · 11-11-2013 10:33AM

Just catching up.

Running has taken on a new level of enjoyment. Having stuck pretty closely to the 20 week marathon plan, its great just getting out a running with out a tarket pace / specific mileage goal in mind. No bloody Gels, or waters to drop at 12 and 18 miles !

Sunday 3 Nov.

7 miles, made up of 5 at steady pace. The Marathon pace seemes to be "baked" into my legs and running at 7:00 seems like the natural thing / pace to do. Was still fatigued, and rather that let 5 fast miles and a good average go to waist, I stopped and re-set the watch. Got in another 2 miles at easy pace.

7 miles total in 50mins odd.

Monday and Wednesday.

Just taking it really easy, lots of unhealthy eating and watching TV.:):) Also easy gym work.

Thursday 7 Nov.

6.5 miles in the Park at lunch time in 45 minutes. Nice to run in the autumn with leaves everwhere. 7:19avg.

http://connect.garmin.com/activity/401035425

Sunday 10 Nov. - LSR

Down at the club house with a large group. Set out and lovely to run on the newly surfaced Howth Road (feels like a fast track). Down Vernon Ave, Sea front to Sutton Cross, and bact to Water mill Rd. Three layers to start with (temp at 4c). Got rid of leggins and Jacket at mile 3. Long sleve removed at 5, so just shorts and T from most of the run.

Nice to run fast with the lads again.

10.6 miles in 1:15 for 7:10 avg.

http://connect.garmin.com/activity/402812182

MisterDrak · 02-12-2013 09:16AM

Brief Update...

Have picked up an injury on the Right knee, seems to be centered "behind the knee cap". Usually manifests itself after 10 minutes or running, with the pain building to the point where I can no longer run and need to walk / hobble home. Being present since the week after the marathon...

The weekly mileage has hit a new low of 4-5 miles :mad::mad::mad:.

Anyway going to take it really easy until Xmas and see what what for the new year. Pity as i was looking forward to some faster shorter running, including the Clubs Winter league, some XC and the ALSAA track series.

On the upside i have re-discoved the joy of beer, wine and the morning after hangover...

MisterDrak · 27-01-2014 04:03PM

Another brief Update...

The injury in the right knee has been present pretty much constantly from early December. Went to the consultant in Sports Surgery Clinic in Santry this morning, with the MRI that I got done week before last.

His prognosis its is a damaged cartilage. On a scale of 1-4 (1 being minor damage, 4 being no cartilage remaining ), I am a 2...

His recommendation is a course of glucosamine for 3 months, and stay off the running for the same period...

Looks like a fast DCM 2014 is out the window at this stage... :mad::mad::mad:

AuldManKing · 27-01-2014 04:29PM

MisterDrak wrote: »

Another brief Update...

The injury in the right knee has been present pretty much constantly from early December. Went to the consultant in Sports Surgery Clinic in Santry this morning, with the MRI that I got done week before last.

His prognosis its is a damaged cartilage. On a scale of 1-4 (1 being minor damage, 4 being no cartilage remaining ), I am a 2...

His recommendation is a course of glucosamine for 3 months, and stay off the running for the same period...

Looks like a fast DCM 2014 is out the window at this stage... :mad::mad::mad:

Bad news Dave. Keep the head up.

Any swimming or cycling allowed?

MisterDrak · 27-01-2014 04:40PM

Thanks Alan, yes he did mention the C word...

Going to give it a go and augment with plenty of phsyio and see where I am in March... Miracles can happen

MisterDrak · 28-04-2014 10:09AM

Better start posting again.

:):)

I have been off with an injury for the best part of 6 months. In hindsight and reading back over my logs I probably didn't take enough rest after DCM13, and a result damaged the cartilage in the right knee.

Alternately it was the build up of the training volume to the Marathon (maxed at only 55m per week), and the injury just happened to manifest itself 2 weeks after the Marathon (mid Nov). The symptoms were an acute and sharp pain "inside" the right knee and behind the kneecap. To the point where walking the 1 mile to and from my office was extremely difficult.

MRI results and an expensive consultation in Santry Sports surgery clinic, had me on 1500mg of DONA (Glucosamine Sulphate), for the last 3 months. I also augmented this with 3-4 trips to the gym each week, and a Pilates session each Tuesday for an hour. As a result (could have been the rest, the DONA or the Gym, Im not sure) but I'm now completely free of pain in the right knee.:D:D:D

Unfortunately excessive good living, no running and regular gym session have added a few pounds. My post DCM13 race weight was 72.5kg, I'm now a rotund and cherub like 80KG. My precious lung capacity built up over 15 months for regular training (LSR's, Sessions and easy) has also taken a hammering, as I now get out of breath after 3 flights of stairs in the office.

I have no specific race plans for this year, save NOT to run a marathon again. Ever...

Going to focus on shorter stuff for this year. Plenty of Park Runs for next few months. Dunsaughlin 10K, Dunboyne BHAA 5K, and the Race series in the park for the summer. I have absolutely no expectation for these races, save to enjoy the experience, and probably finish somewhere mid pack.

Also looking forward to the LSR with the lads, on the Sunday mornings along the coast. But that will be a few months as yet, as I would struggle (not a hope) to hold the 7:15-7:30 avg pace that we always used to run them at.

Anyway, its good to be back running again. :P

You only appreciate how good it is to run when you cant do it any more...

cianc · 28-04-2014 10:21AM

Good to have you back. Sounds like a very sound plan.
I can relate 100% to the joy of getting back after a long layoff. If you're anything like me, your nearest and dearest will be happy to see you back and out of the house a bit more

AuldManKing · 28-04-2014 10:39AM

Good to see you back, best of luck with the comeback!

tang1 · 28-04-2014 11:01AM

Best of luck with the comeback, hope the knee holds up.

MisterDrak · 06-05-2014 09:12AM

First Update in a while...

Had a few very easy runs over the last few days. I really do not want to stress the right knee, now that it seems to have completely healed, and I want to keep it that way.

Park Run - 19/April/14

Decided that the Malahide park run will be my road back to fitness, given it can be mostly run on grass, and its run on same course week after week, progress can be measured easily, its free and its close to the house.

Given that I had no running in the legs I started towards the back. Just kept the effort easy and, but after mile 2 and second hill the effort felt anything but easy. Finished in 114 place in 23:10. Its going to be a long time before running fast 5K's again.:mad:

Park Run - 26/April/14

A few of the Raheny club-mates were that as spectators, so I had to put an improved performance on last week. With a massive group running (500+)started about 10 rows back from the start this time.

Settled into a group of lads and gave it everything I had. Obviously upped the pace when running past my clubmates, and duly dropped it again shortly after. Felt slightly better, but running at 7:3X never seemed so hard. Finished in 49th place in 22:08, 1 min improvement on last weeks.

MisterDrak · 06-05-2014 09:29AM

Park Run 03/05/2014 (Malahide)

The last couple of park runs have been relaxed affairs, but this weeks was the first where I experienced a small level of pre run nerves. Must be a good sign?

Ran as well as can be expected, effort levels seemed to be as high as past 2 weeks, but felt like I had no lung capacity to maintain this slightly faster pace, legs had no bounce, and no chance of dropping a gear to get past other runners.
Running without training is learning to accept your limitations...

In saying that I did get to the finish in 20:59 for 45 place overall, so another 1 minute improvement on last weeks run. Pity the timing for the run seemed to messed up. With large groups of runners all getting a similar time. That's is going to play havoc with peoples PB if they do park runs regularly...

http://connect.garmin.com/activity/493648259

Sunday 04/05/2014 - Easy

Just easy miles around the park, before the sons football match, which they went on to win 6-0 :P. Pace 8:00avg

http://connect.garmin.com/activity/493648303

Monday 05/05/2014 - Easy.

5 easy miles, again around Malahide park on the grass. Scone in Avoca after. Pace 8:08 avg.

MisterDrak · 12-05-2014 10:44AM

Keeping it Easy...

Overall strategy is to keep things very easy, with low mileage, given that I'm only back a month at this stage.

Tuesday 06/May.

A couple of miles on the Grass around ALSAA, then went on to the track for 2*400 at 90sec. Just want to get some leg turnover, and get the lungs working a bit more than all the easy running.
A host of niggles on ankles, knees and shins by 10pm... Probably silly evening attempting the track.

Thursday 08/May

Few miles around Malahide park at 8pm. Lovely running in the quiet.

Saturday 10/May

Parkrun Malahide. Wanted to better my time from last week (20:59). Quick chat with Des and Owen before the off. First mile 6:45, Second mile 7:02, last mile, seen Des about 20m ahead, pushed hard to catch him, on the last hill. Missed by 1 second to finished in 35 place and 20:58... 1 second improvement on last weeks time. Avg 6:50p/m

http://connect.garmin.com/activity/498038410

Probably wont see much more 5K improvement until I get more miles under the belt and some tempo and session work.

Sunday 11/May

Given that the Giro was running through Malahide, decided to run part of the course early. Plenty of the pink balloons and crash barriers...

http://connect.garmin.com/activity/498038415

4.7 miles in 38mins.

Also 3 gym session during the week.

HelenAnne · 12-05-2014 02:30PM

Well done on Saturday. Sorry I couldn't keep up with you -- I was WRECKED (as you could tell from the way I was staggering around exhausted after I'm sure). Don't know whether I started off too fast or was still tired from runs in previous days. Having you ahead of me pulled me along in the last mile anyway

MisterDrak · 12-05-2014 02:37PM

Hi Helen,
I was blowing hard at that stage myself, and was happy to settle in with yourself for a bit.

Caught sight of Des with half a mile to go, but couldn't catch him.:mad: :mad:

MisterDrak · 19-05-2014 10:08AM

Thursday 15/May

Phoenix park for a steady run at lunch time. Last time I ran here was mid November, so really nice to get back, especially now with the (slightly) improved weather. Had the Adizeros and the short shorts on, and felt fast as a result. 6 miles in 45mins.
http://connect.garmin.com/activity/499876761

Saturday 17/May

Park run Malahide, felling a bit tired as a result of the PP and the Gym on Friday. In tow moods as to register my finish or not. As a result started way to far back, and lost a bit of time. 3.1 miles in 21:07. Average...

Hopefully ill be in session shape from next week, as I need the faster stuff to get the time down.

http://connect.garmin.com/activity/502619554

Sunday 18/May

First LSR back with the lads, down to the clubhouse at 7:50 for an 8am start. Great to see the old faces again, even if I couldn't hold a conversation at easy pace yet. The lads were doing 12, but I decided on a handy 7.5m instead. 7.5 m @ 7:37avg in 58mins. Grand.

http://connect.garmin.com/activity/502619569

Bit wreaked all day as a result... Slept for 11 hours last night...

MisterDrak · 26-05-2014 03:26PM

20/05/2014 - Tuesday - Tempo

Get to push myself at least 1 day per week, to get back into some sort of shape. Decided on the natural 10K loop (bit longer) in Raheny from the tennis Courts, Fairview, coast road, and watermill. 6.3miles in 46mins. for 7:18avg.
http://connect.garmin.com/activity/504551152

21/05/2014 - Wednesday

Gym for medium workout.

22/05/2014 - Thursday - PP

Nice run in the PP, felt good if a little tired. Probably some residual tiredness from the Gym and tempo. 6.5 miles in 48min for 7:27 avg.
http://connect.garmin.com/activity/504638848

25/05/2014 - Sunday - Steady

Ran in Raheny with the lads, (well set off with them), but could not hold the pace. Got dropped after 1 mile. Nagging pain in the right shoulder which probably caused a lack of sleep last night. Also a few beers watching the football.
7.6 miles in 60minutes for 7:54avg. Disappointing run...

Role on BHAA...

MisterDrak · 29-05-2014 09:16AM

Dunboyne 5m

Love this race, and have ran it for the last 3 years. Unfortunately being off the pace recently I was only treating it as a bit of fun, more of an opportunity to see the hedge rows, cows and sheep and suck up the country smell (that farm yard at mile .7)...

Given that this was the first proper race since DCM13 (not counting the few park runs), the plan was to simply run under 35min, anything else would be a bonus.

Before the start, said hello to most of the club mates that were running, and lined up well back from the start line, mostly to the rear of the field.

Mile 1 (7:01) , The usual jockeying for the correct position, passing and being passed. Nice to be running on closed roads, and have the pre tense race feeling ebb away with the pace effort.

Mile 2 (6:48), Found the going easy, but given that any running I have been doing at this pace were only 3.1 mile, I decided to hold on and not push ahead.

Mile 3 (7:00), privately didn't want to see any 7:00+ miles, and was disappointed to see this one pop up on the 610. Anyway convinced myself that it didn't matter... It does bloody matter Dave...

Mile 4 (7:02) ahh jesus.

Mile 5 (6:38), Moving well now and reeling plenty of people in at this stage. But the effort levels were high as a result. See the 800m remaining sign and pushed again. Got a shout out from MrsDrak at the entrance to the club. On to the track now and really pushed, but not much there. Got past a few other to finish in 34:32 on the Garmin.

Happy enough with the time, given it was just a little tester race.

Need to get some session in the legs again. Get some decent mileage again, and most importantly shed some weight.

http://connect.garmin.com/activity/508633512

Great to see some of the fellow boardies (AMK, Statss, Cianc, Tom Joad) after for some coffee and buns...

MisterDrak · 17-06-2014 09:19AM

Bit of a gap in the posting of late. I'm kind of in no mans land in terms of running at the moment. The come back from injury has been fine, and as result I'm getting out to run 4 days a week, but don't have a clear goal race or pace in mind. Part of this stems from some pictures I took after DCM13, where I looked like a skeleton (72kg), and looked terrible. Im a more robust 80kg at the moment and at least I can fill my T-shirts properly again.

Another thing is that with the extra weight I cant hold the pace with any of the club lads I would normally run with. Even LSR are usually run in the 7:10 - 7:20 range and for anything more that a mile that is to hard a pace to hold on to at the moment. Anyway enough of that self pity ****e...

31/May - Saturday
Park Run Malahide - The now standard Park run. To handy to pass up, now that I'm not doing sessions. Finished well back in 21:16.
http://connect.garmin.com/activity/512897464

01/June - Sunday
6.4 miles in Sligo, on the strand road, almost to the now closed strand-hill airport, fantastic scenery. Out and Back as I didn't want to get lost up there in the wilds. Up there for a MrsDrak party.
http://connect.garmin.com/activity/512897475

05/June - Thursday
On holidays in Portugal with the younger son, staying in the ex wife's place... 6.5 Miles in Quinta do Lago on the quiet roads. Lovely running, if a little hot at 26c @ 8:00am.
http://connect.garmin.com/activity/519573197

06/June - Friday - 4.8 miles Quinta Running.

07/June - Saturday 1.6 miles + Gym work and Core

08/June - Sunday 6.3 miles Quinta.

11/June - Wednesday 6.8 miles Quinta. Had to run under a few of the garden sprinklers to keep the temperature down. Probably around 28c @ 8am.

14/June - Saturday
Parkrun Malahide - Bit tired after the holidays. So started near the back of the pack. Finished in 50th place for 21:24
http://connect.garmin.com/activity/521827088

15/June - Sunday.
LSR on my own, with great weather its easy to run. 7.75 miles in 58minutes for 7:33avg.

http://connect.garmin.com/activity/521827095

Dunsaughlin 10K on Saturday, and one of my favourite races, so looking forward to that, if only for the tea and buns...

MisterDrak · 23-06-2014 09:37AM

Time to knuckle down Dave !

Decided that the slow come back from injury is officially over, and I need to get back some level of respectability when it come to race times / Tempos / LSR. At its most basic I want to be able to run with the lads on a Sunday morning again and not suffer the "shame" of getting dropped at mile 2 every time. Anyway rant over....

Tuesday 17th June

6.9 miles @ steady pace in Malahide park with Brian K. I say steady as I was finding it hard to hold on to 7:50avg, probably due to a head and throat cold coming. Energy levels were low, and the weather was very hot.
http://connect.garmin.com/activity/523158712

Wed + Thurs + Friday

Gym each day at lunch time - Enjoying the Gym at the moment, but it is probably responsible for me holding on to the weight (just under 80kg). Still at least I can fill to T-shirts properly...

Saturday 21st June

Dunsaughlin 10K. No point in a full race report as this was just a leg stretcher. Didn't even get the usual bout or nerves before the race. Got there in plenty of time. Brief warm-up with John F, before heading up to the start line. Started near the back of the field and off after a 10 minute delay.

Moved past plenty of runners until I got into my race pace group. Mile 1,2 7:10, 7:10. Nice country side and lovely to run on close roads. Loads of support. Mile 3,4 7:18, 6:58. Amazing how you can drop pace when not focused on what you are doing.
Plenty of Water tables, but only used them once. Mile 5,6 - 7:20, 6:54. Wound it up for the last 1/4 with a 6:15 avg. Crossed the line with a decent sprint.

Great race, probably in my top 3 - (Raheny 5, Dunboyne 5 and Dunsaughlin 10K). Finished in 44:29, same time to the second as 2012, but nearly 6 minutes slower that last year...

Nice to chat to cianc about the race and running in general on the way home.

http://connect.garmin.com/activity/526776749

Sunday 22nd June.
Sunday LSR, from the club @ 8am. With the race only finished 11 1/2 hours ago, I was pretty tired, still the great weather helped to get out for a few miles with the lads. Most of the group had also run last night, so no tired excuses could be used. 7.7 miles in 58minutes for a 7:39 avg. Easy for the first 2-3 miles, then continually harder as we went on. Got dropped after mile 3 anyway.
http://connect.garmin.com/activity/526776758

A total of 65 miles this month so far...

MisterDrak · 25-06-2014 08:21AM

Monday 23rd June

Gym for upper and core workout.

Tuesday 24th June

Normal service has resumed... Decided on the Raheny 5 race route for a spot of "Tempo Tuesday". This is the first specific session I have done since coming back, so wasn't holding out for much. Still happy with 5 miles @ 6:50avg, with all the miles sub 7, including the last mile mostly uphill on watermill rd. Happy to be running with some pace again, it feels right...

Next, need to get back into club sessions, to get that leg turn over.

http://connect.garmin.com/activity/528111406

Wednesday 25th June

Gym for core and general strength.

MisterDrak · 27-06-2014 08:30AM

Thursday 26 June.

Still not following any plan, or indeed decided on what key race for the next period. That being said I need to get the components of a proper training plan in place, before hitting them hard with the club lads.
Ventured up to ALSAA for a spot of track fun with MrsDrak. Started with 1.5 miles around the fields, talking to her (not a runner) about pace, effort, and easy running, and the wonderful benefits that can accrue.
Changed into the DS Racers, for the reps. Just 4*400 to start with.

Rep1 83s
Rep2 84s
Rep3 83s
Rep4 78s - Wanted to push it a bit...

Nice to get out on the track again, but id forgotten the concentration required when trying to hold a high pace. Still great to get it done.

Friday June 27th

Rest Day, being training for last week and a bit with out a rest day.

MisterDrak · 30-06-2014 10:12AM

Saturday 28 June.

Parkrun Malahide - Had being going backward with these over the last few weeks 21:2X... As I said to myself a few days ago, I need to knuckle down and get in some quality running again. Started near the front of the pack, and headed off at 6:37 for the first mile. Second mile always slow here, @ 6:55 (way to slow). But for first time im Parkrun this year, I was nearer the front of the pack that the middle. Last mile and blowing hard in 6:46, with the last bit 6:15 for a 20:34 for 33rd place overall. Happy enough.

http://connect.garmin.com/activity/531538402

Sunday LSR.

Not many down for this as the 5 mile was on in the PP the day before. Headed off with the first group with 5 of us running. Lost contact with them at mile 4, but managed to get in 9.3 miles in 70 minutes for 7:32avg. With a few decent paced miles at the start.

Longest run this year...

http://connect.garmin.com/activity/531538408

MisterDrak · 10-07-2014 10:00AM

Tuesday 01 July - Tempo Tuesday.

Tempo session with John F, on the Raheny 5 race route. Started with 2 miles of Warmup on a very warm evening. Plan was to come in under 34mins for the 5 miles. No problem for JF, but I would still struggle at that pace. First 2 miles handy enough, but began to hurt after mile 3, and dropped shortly after. Still 5 miles in 33:59 for 6:47avg pace. Seem to be getting some pace back :cool:

http://connect.garmin.com/activity/538328171

Holidays !!!!

Wednesday 02 July - Easy miles.

Just easy mile around Malahide park before the flight. 4.5 miles in 37 minutes on grass.

Friday 04/07/2014 - Marrakech.

3.2 Easy miles in Marrakech. Temperatures around 36c - 37c at 12:00pm, but almost Zero humidity, resulting in feeling like my throat cracking open after a few miles. The only pace here is slow @ 8:06avg.

http://connect.garmin.com/activity/538328188

Saturday 05/07/2014 - Marrakech - 4 miles. Worst traffic in the world ???

Sunday 06/07/2014 - Marrakech - 3.1 miles.

Monday 07/07/2014 - Marrakech and a change of hotels out to the "countryside". Many small and blind roads and a good chance of getting lost. Temperatures now 40-42 (in the shade) each day.
Had to soak the t-short and running cap before venturing out, for a run. But the body was starting to acclimatise. While the first few days is was almost impossible to hold on to 8:00pace, now 7:30 was almost possible. :cool:

http://connect.garmin.com/activity/538328212

Tuesday 08/07/2014 - Marrakech - 4 miles. Stopped briefly to pick a fresh orange from a road side tree, to get some moisture, any moisture. Nicest orange iv ever had.

Wednesday 09/07/2014 - Marrakech - 2.5 miles.

http://connect.garmin.com/activity/538328242

AuldManKing · 10-07-2014 03:26PM

Nice work MrD - you and tbl would get along well!

MisterDrak · 11-07-2014 03:11PM

If I write it down, I will probably do it, so:-

Saturday
ALSAA track session (not a club one) as the lads are on hill reps at the moment, and im not going there yet. - 2 miles + 8*400 @ < 88 sec + 2miles

Sunday
LSR, 10 miles on the sea front route @ < 7:30avg.

Its all about Time...

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