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Thursday 10th October 5.15 miles @ 8:53
A bit of a head cold came over me on Wednesday afternoon. It has gone through the house and the little man was hit by it too so we all had an unsettled night sleep that night. So wasn't feeling great on Thursday and debated whether or not I should bother going out. Sold it to myself that it was only going to be a recovery run and it might help sweat out what was in the system. Once out the door felt much better and run was quite enjoyable. Felt good on return but that didn't last for too long.
Friday 11th & Saturday 12th October 0 miles
Made the call on Thursday evening that I wouldn't go out on Friday morning. Plan was to bring Sunday's rest day forward and hopefully get two runs over the weekend. Didn't feel much better on Friday evening. No doubt I could have run either Friday or Saturday but was worried it could do more harm than good.
Sunday 13th October 7 miles @ 9:17
Nice very gentle run just to get going again. Put on an extra layer just on top just in case!
Monday 14th October 6.06 miles @ 8:35
Am still a little blocked up in the sinuses but the general feeling of lethargy has passed. Again once I got going everything felt fine. Was in Aldi this morning and got a couple of things from their running gear including a heart rate monitor. Probably not the most accurate but it's more for experimental purposes anyway. Wore it on the run today but didn't pay too much attention to the numbers as not sure what my max heart rate is yet.0 -
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Saturday 19th October 13.1 miles @ 8:54
Really enjoyed this run. Was out early so it was pretty dark which makes it easier to ignore pace etc. Just let the legs take me along at whatever pace suited them.
Sunday 20th October
Session: 5-6 x 800m @ I pace with 3 mins recover jogs
An early start coupled with the fact that our little man had a disturbed night's sleep meant that I didn't get as much sleep as planned before this. Gave myself licence to take shortcuts if needed with the session Decided that 5 reps should be plenty if I got that far. Done two slow miles warm up. Was so sluggish I done a few short strides before starting the 800s just to avoid shocking the system altogether with the increased pace. Rep splits were:
3:11, 3:11, 3:06, 3:06, 3:04
The target pace was 3:08 so it went alright. For the first two reps it was more a pacing issue rather than not being able to hit the pace. I knew the pace should feel somewhat easier than "R" pace, just took a few to get the feel.
Done another mile and a bit warm down to bring up a total of 7.3 miles.
Monday 21st October 6.07 miles @ 8:38
Lovely day out for this run, especially for this time of year.0 -
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Wednesday 30th October
Session: 10 x 400m (with 400m jog recoveries)
Splits: 88, 87, 87, 85, 85, 83, 86, 84, 83, 82
Done the usual 2 mile warm up before getting these started. 88 Seconds was the target time again. It was dry out this morning and only a slight crosswind to deal with. Once the first 2-3 were out of the way seemed to get into a rhythm. Was tiring near the end which made me dig in that bit more and ended up with a few quicker reps. Another 2 or so miles warm down brought up 9.3 miles in total. Done this session a month ago and was averaging 88 seconds and the average for this morning was 85 seconds so its going in the right direction 0 -
Thursday 31st October 5.42 miles @ 8:31
Managed to get out when the heavy rain had stopped and the sun actually came out. Was quite pleasant out even with a strong breeze. Pace felt quite gentle going around.
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| 24| 182.57
November| 21| 91.63
December| 16| 89.14
Totals | 205| 1,038.51 | 235 | 1,553
A couple of missed runs here and there but overall decent enough monthly total.
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Monday 18th November - 5.36 @ 8:17
Easy run to start the week with.
Tuesday 19th November - 4.24 @ 8:12
Easy run with a few strides thrown in. On way back in could see the clouds assemble above me and knew that it wasn't going to be pretty when they opened up. Was just back at the office before a heavy hail shower.
Wednesday 20th November - 5 @7:57
Had planned to go out in the morning for this but there was a gale blowing outside when I woke so quite conveniently postponed it until the evening. By that stage I wasn't really up for anything too demanding. Done two miles easy and then dropped pace to steady for last 3 miles.
Thursday 21st November - 4.15 @ 8:26
Had planned to go a bit longer but was feeling a few strange niggles and aches in the legs that were also feeling a bit heavy. Decided to shorten the run to be on the safe side.
Saturday 23rd November - 3.36 @ 8:42
Just a short one to loosen out the legs. Kept it handy and then done a few strides at the end.
Finn Valley Ac Remembrance 10k 24/11/13
So had been taking it handy all week in advance of this. First race since the half in September. Hadn't specifically targeted but once it was advertised had decided I was doing it as it passes by our house, cannot really get more local than that. My motivation levels seemed to have dropped off over the last couple of weeks so wasn't really sure where I was coming into to this one. PB before today was 44:33 set back in August after giving the McMillan 10k sessions a decent go. That was on a hilly course so knew there was a bit to come off. McMillan would have had me at 41:11 based on my 5k PB but reckoned that would be a push too far. Didn't really have a strategy or target time lining up at the start. Plan really was to just give it a go and see where that took me.
Jogged over to the athletic club for registration. Done a couple of laps of the track with a few strides before jogging back to the start which wasn't that far from the house! Ended up cover 2 miles of a warm up. Legs were feeling good and was starting to feel confident. We had a minute silence before the start and a few balloons were released. I looked around and realised this was more than just a race for quite a few doing it.
We were set off by our local world silver medallist Jason Quigley. It was a slow take off as I weaved through the crowd in front. Seen a lad in front who is usually quite close to me in recent races so closed the gap to him and used him as an early pacemaker. However he did't seem to be moving as quickly as I wanted so I went past and tucked in behind lads from Finn Valley and Lifford. Didn't want to head out too hard as I knew the 2nd mile was probably the toughest and reckoned the 2nd half of the course should be quicker for me as I would have regularly done any intervals, tempos etc around it. The pace went a bit above 7mins/mile so decided to move on from the lads. Brought the pace back down a bit without overdoing it. Mile 1: 6:50
Was wondering if it had taken it out too easy after the first mile. 2nd mile was hardest of the course, going up through Drumboe woods with a few little climbs and bit of a drag up. Tree cover was quite thick so knew garmin pace wasn't going to be too accurate either. Tried to keep a consistent effort up, and passed quite a few people especially on any climb Mile 2: 6:54
A nice downhill stretch started the third mile before another short climb and then the course flattened out. Closed on a group in front of me and was able to make up a few places by knowing the racing line through a twisty section. Out of the woods and back onto the main road heading back towards town and I was still feeling alright. Mile 3: 6:40
The fourth mile looks pretty flat to the naked eye but there is the slightest drag up that always gets me when doing any quick miles and it seemed to go on a bit longer than usual today! I focused on a few in front of me and start reeling them in slowly. Pass a junior lad and an older fella and then a Finn Valley lady on the way back into town. Then see three lads running side by side and close the gap on them as we get into the town. We get onto the main street and then back off and the 3 in front split and I get up alongside one of them and trail the other two. Mile 4: 6:44
We are now at Finn Park and I would loved to have run straight on, would have been onto to my interval stretch but instead we turn right and into a bit of a headwind. This stretch always seems to be tough with wind and has a slight drag too. I tucked in behind the two lads in front of me. Unfortunately there not the biggest and I didn't think I was getting much shelter. But when I briefly move out to one side and I can feel the wind is much stronger so back in I went. I knew the stretch was less than half a mile before we turned again. I moved up along side the two lads as we turned left. I get by them easily and then another older fella in front of us but I can hear their heavy breathing behind me for the rest of the mile. Mile 5: 6:37
Had upped the pace for the 2nd half of the 5th mile and carried this on into the 6th. Back out onto the the Navenny Road and shortly passed our estate. This stretch is the start of every run I would do from home. I knew there was less than a mile to go now. Running solo and I could only see those in front in the distance. Just tried to keep the rhythm going, breaking it up into little sections in the head, get pass this house, or that junction. Back through the start line before turning left back towards the club and track. Had closed the gap to those in front a bit but hadn't a chance to catch anyone. Slight climb up as you cross over Drennan Bridge and I was glad to see the marshals pointing me in towards the track through the club's cross country training track. It was awkward running on the grass/sand for the 20-30 metres but the track came quick enough, though we were running clockwise on it! 3/4 of a lap later and I made it through the finish line. Mile 6: 6:29, last bit 6:16 pace
Result: 41:29, 51st/420
Had my time called out as I went through the finish and had to check the watch to make sure I heard right. Knew things were going well out there but was pleasantly surprised with the end result. Had I been offered that on the start line I would most definitely have taken it. Happy with how the race as a whole went. Can't remember a single person passing me during the race and I passed quite a few. Ran a negative split for the first time. It felt good finishing the race so strongly.
Next race will probably be 5k on St. Stephen's Day which again is put on by local club and takes in a good bit of the 2nd half of today's race. Will keep it easy this week but will have to try and get back into the swing of things with sessions then.0 -
Monday 18th November - 5.36 @ 8:17
Easy run to start the week with.
Tuesday 19th November - 4.24 @ 8:12
Easy run with a few strides thrown in. On way back in could see the clouds assemble above me and knew that it wasn't going to be pretty when they opened up. Was just back at the office before a heavy hail shower.
Wednesday 20th November - 5 @7:57
Had planned to go out in the morning for this but there was a gale blowing outside when I woke so quite conveniently postponed it until the evening. By that stage I wasn't really up for anything too demanding. Done two miles easy and then dropped pace to steady for last 3 miles.
Thursday 21st November - 4.15 @ 8:26
Had planned to go a bit longer but was feeling a few strange niggles and aches in the legs that were also feeling a bit heavy. Decided to shorten the run to be on the safe side.
Saturday 23rd November - 3.36 @ 8:42
Just a short one to loosen out the legs. Kept it handy and then done a few strides at the end.
Finn Valley Ac Remembrance 10k 24/11/13
So had been taking it handy all week in advance of this. First race since the half in September. Hadn't specifically targeted but once it was advertised had decided I was doing it as it passes by our house, cannot really get more local than that. My motivation levels seemed to have dropped off over the last couple of weeks so wasn't really sure where I was coming into to this one. PB before today was 44:33 set back in August after giving the McMillan 10k sessions a decent go. That was on a hilly course so knew there was a bit to come off. McMillan would have had me at 41:11 based on my 5k PB but reckoned that would be a push too far. Didn't really have a strategy or target time lining up at the start. Plan really was to just give it a go and see where that took me.
Jogged over to the athletic club for registration. Done a couple of laps of the track with a few strides before jogging back to the start which wasn't that far from the house! Ended up cover 2 miles of a warm up. Legs were feeling good and was starting to feel confident. We had a minute silence before the start and a few balloons were released. I looked around and realised this was more than just a race for quite a few doing it.
We were set off by our local world silver medallist Jason Quigley. It was a slow take off as I weaved through the crowd in front. Seen a lad in front who is usually quite close to me in recent races so closed the gap to him and used him as an early pacemaker. However he did't seem to be moving as quickly as I wanted so I went past and tucked in behind lads from Finn Valley and Lifford. Didn't want to head out too hard as I knew the 2nd mile was probably the toughest and reckoned the 2nd half of the course should be quicker for me as I would have regularly done any intervals, tempos etc around it. The pace went a bit above 7mins/mile so decided to move on from the lads. Brought the pace back down a bit without overdoing it. Mile 1: 6:50
Was wondering if it had taken it out too easy after the first mile. 2nd mile was hardest of the course, going up through Drumboe woods with a few little climbs and bit of a drag up. Tree cover was quite thick so knew garmin pace wasn't going to be too accurate either. Tried to keep a consistent effort up, and passed quite a few people especially on any climb Mile 2: 6:54
A nice downhill stretch started the third mile before another short climb and then the course flattened out. Closed on a group in front of me and was able to make up a few places by knowing the racing line through a twisty section. Out of the woods and back onto the main road heading back towards town and I was still feeling alright. Mile 3: 6:40
The fourth mile looks pretty flat to the naked eye but there is the slightest drag up that always gets me when doing any quick miles and it seemed to go on a bit longer than usual today! I focused on a few in front of me and start reeling them in slowly. Pass a junior lad and an older fella and then a Finn Valley lady on the way back into town. Then see three lads running side by side and close the gap on them as we get into the town. We get onto the main street and then back off and the 3 in front split and I get up alongside one of them and trail the other two. Mile 4: 6:44
We are now at Finn Park and I would loved to have run straight on, would have been onto to my interval stretch but instead we turn right and into a bit of a headwind. This stretch always seems to be tough with wind and has a slight drag too. I tucked in behind the two lads in front of me. Unfortunately there not the biggest and I didn't think I was getting much shelter. But when I briefly move out to one side and I can feel the wind is much stronger so back in I went. I knew the stretch was less than half a mile before we turned again. I moved up along side the two lads as we turned left. I get by them easily and then another older fella in front of us but I can hear their heavy breathing behind me for the rest of the mile. Mile 5: 6:37
Had upped the pace for the 2nd half of the 5th mile and carried this on into the 6th. Back out onto the the Navenny Road and shortly passed our estate. This stretch is the start of every run I would do from home. I knew there was less than a mile to go now. Running solo and I could only see those in front in the distance. Just tried to keep the rhythm going, breaking it up into little sections in the head, get pass this house, or that junction. Back through the start line before turning left back towards the club and track. Had closed the gap to those in front a bit but hadn't a chance to catch anyone. Slight climb up as you cross over Drennan Bridge and I was glad to see the marshals pointing me in towards the track through the club's cross country training track. It was awkward running on the grass/sand for the 20-30 metres but the track came quick enough, though we were running clockwise on it! 3/4 of a lap later and I made it through the finish line. Mile 6: 6:29, last bit 6:16 pace
Result: 41:29, 51st/420
Had my time called out as I went through the finish and had to check the watch to make sure I heard right. Knew things were going well out there but was pleasantly surprised with the end result. Had I been offered that on the start line I would most definitely have taken it. Happy with how the race as a whole went. Can't remember a single person passing me during the race and I passed quite a few. Ran a negative split for the first time. It felt good finishing the race so strongly.
Next race will probably be 5k on St. Stephen's Day which again is put on by local club and takes in a good bit of the 2nd half of today's race. Will keep it easy this week but will have to try and get back into the swing of things with sessions then.
Savage time dazza. Looks like you will have have some fun with mp runs in the spring if u throw that time into mcmillan for derry !!0 -
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Savage time dazza. Looks like you will have have some fun with mp runs in the spring if u throw that time into mcmillan for derry !!
Thanks, yeah that McMillan fella can throw out some scary numbers. Will worry about MP at end of Januarycareer_move wrote: »Well done Daz. That was a very good run you must be delighted
Was like this for a while afterwards:D:D:D:D and then the All blacks went over in the corner so was only :D:D and then Cardiff feckin equalised but still pretty about the run! 0 -
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Thursday 19th December 5.2 miles @ 9:51
Decided to give the new found trail a try. Wasn't the smartest plan in the book given that I was trying it in the dark, the morning after a pretty bad storm. Storm damage was plain to see with a few trees down. It was a bit stop start of a run as wasn't sure whether I was staying on the trail or not.
Sunday 22nd December 8 miles @ 8:41
Little dazza's 1st Birthday party was on in the afternoon so only window for running was the morning one again. Plan was to go a bit longer but abandoned that when a nasty thunder and lightening storm kicked off.
Monday 23rd December 5 miles @ 8:24
Out late in the evening for this one. Was a chance to have a spy on all the neighbours Christmas lights. Very few leave them on for morning runners to see. Legs felt good and wasn't getting punished by body for all the crap I was eating
Tuesday 24th December 3 miles @ 8:49
Only wanted to get a short one in and knew that an evening run was out of the question. Would preferred a little longer than this but got caught up in a bit of a blizzard which wasn't too pleasant and all seemed a bit pointless.
Thursday 26th December Finn Valley St. Stephen's Day 5k
Result: 20:56, (Mile Splits: 6:32, 6:53, 6:53, & 0.11 @ 5:50 pace)
Only for this race was on home turf wouldn't have bothered. Knew that my laziness over the last few weeks months was going to catch up on me in a race. Hadn't even managed as much as a few strides in the weeks before this so it was expecting a lot to be ready for a race. There is always that little part of you that thinks you might get away with it and still run a good race.
Race start was less than a mile from the house and just back from the club track. Had picked number up on Monday so was able to head over pretty close to the start time, get an easy mile in before a couple of laps around the track with a few strides. Conditions were good, still icy on the footpaths but the roads were fine. Mrs Dazza was doing it too, first time we both done a race together. Walked back to the start line with her before trying to position myself as far forward as possible. There was nearly 700 doing it so it wasn't easy getting away.
Had hoped to get a low 6:20's first mile in which would have given me a chance of another sub 20. But was coasting a bit too much waiting for the pace to pick up without really putting in the effort. And that was the story of the race. Tried to go past a few people at times but didn't match the thought with the extra effort. We finished back at the track and I only seemed to get going coming off the bend towards the finish line.
Even though I was a good bit off from my best it was good to get a race. Hopefully I can use it too motivate myself to train better and more consistently.
Waited for Mrs dazza, who had a good race, before the short distance home to start another big dinner!
Friday 27th December 5 miles @ 8:59
Kept this easy enough, legs weren't really feeling too much from Thursday race, a sign of how much effort was used. Was quite windy out but was dry and seemed to miss the worst of the weather that day.
Saturday 28th December 7.3 miles @ 8:50
Nice morning run. Decided to mix the route up a bit and went off road down along the river for a couple of miles. Decent enough path along this way.
Sunday 29th December 7 miles @ 9:06
Quite icy out this morning and cold too!! Plan would have been to try a get a bit longer of a run in but with no strict structure going at the moment plans are very loose. 0 -
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