Sometimes I just need to get out and run

AuldManKing · 22-11-2013 10:00PM

Best of luck Dave. Hopefully you decided on your plan of action!

davemcmahon · 22-11-2013 10:05PM

Cheers TJ and AMK. As of right now the plan is to just go with the 1:30 pacers and see what happens

blockic · 22-11-2013 10:15PM

Best of luck Dave!

davemcmahon · 23-11-2013 11:03PM

21/11/2013 Thurs: 5.00 miles @ 7:58 min/mile AveHR 146

A nice easy run on the treadmill in work followed by some core/strength work. Headed down to Runworx to pick up my number for the weekend. Was surprised how quickly the process was.

23/11/2013 Sat: Clontarf Half Marathon

I'd decided after the Dublin Half that I needed more practice at running HM that I'd do this and should be able to get a good 2 months training beforehand. Then of course exactly a month ago I hurt my right knee. Only in the last week has it been completely bother free. As a result I've hand only the 1 LSR in the 4 weeks building up to this race and that was last week. At one stage last week I was considering dropping down to the 5 mile, but thankfully I remembered the whole point of this was HM experience. Talking to AMK during the week I decided that I may as well go out at 1:30 pace and just see where it gets me.

Arrived in Clontarf nice and early this morning with multiple changes of clothes in the car. In the end I decided to man up and just throw on my normal gear with a pair of gloves, sure I'll warm up once we get going. As I sat in the car watching runners pottering about I couldn't believe the number of layers some people had on. Yes it was cold but this wasn't an Arctic adventure.

About 9:30 I headed down to the start line for a warm up and some stretching. Bumped into Tom Joad and since we had similar plans it was decided we'd stick together just back from the pacers. Off we went and the first couple of miles were nice and comfortable. The pace at this stage felt much easier than it had in the Dublin Half (and I was going slightly faster). Miles 1-3: 6:52, 6:45, 6:46.

Once we got onto the sand I could feel that the effort was going to have to upped a little to keep the same pace. Once off the sand it was into the wind and we pushed up into the pack just behind ecoli for the next couple of miles. Passed the 10k mark right beside TJ (42:30), although my 10k split says I was 9 second behind. I was feeling ok at this stage but knew the second half would involve a lot more discomfort. The half way cone took me by surprised and ended up turning late. The next couple of miles were about just focusing on keeping the pace up and sticking behind ecoli. Miles 4-9: 6:54, 6:52, 6:50, 6:52, 6:50, 6:53.

As we made our approach to the sand the second time TJ took his second gel and I thought to myself that I should really start taking gels when I'm racing HM. This would explain what happened over miles 10-13. The pace on our return to the sand was much more difficult to hold and I could feel the legs giving out that they had very little energy. As approached the 10 mile mark I mentioned this to TJ who convinced me to keep up and not drop off the pace. A quick glance behind me and I could see the no mans land I would end up in help me stick with the pace. As we came off the sand I could feel that the legs just didnt have any energy left and were struggling. I let TJ go on and I slowed the pace slighty and cursed not taking gels. The next couple of miles were about digging deep and not dropping too much time. Ending up running beside another runner that was having a similar experience and this helped me get the pace back up slightly for the final mile and finish with some what of a sprint. Miles 10 - 13.1: 7:00, 7:14, 7:20, 7:06, 0:53 (6:15 pace).

Finished with a watch time of 1:31:14 and a chip time of 1:31:21.

Was happy enough considering the last month and still a PB by over 3 minutes on my Dublin time. Todays race has taught me a couple of things, I was over cooked for Dublin and I need to look at my race nutrition closely. Had a quick chat with ecoli, DrQuirky and TJ afterwards.

Whoever thought of soup at the finish line is a genius.

WTD|36.56
MTD|119.26
YTD|1778.80

blockic · 23-11-2013 11:05PM

Nice work Dave!

AuldManKing · 24-11-2013 12:43AM

Dave, from speaking to you earlier in the week, I'd say your a bit disappointed at the time, but it's a great PB and no doubt the conditions were tough, looking at ecoli's and quirkys reports.

The 1:31 time is superb for someone who has only had 1 long run in the last 4 weeks. You should take great comfort from this and smack that 1:30 soon enough!

AuldManKing · 24-11-2013 12:43AM

Dave, from speaking to you earlier in the week, I'd say your a bit disappointed at the time, but it's a great PB and no doubt the conditions were tough, looking at ecoli's and quirkys reports.

The 1:31 time is superb for someone who has only had 1 long run in the last 4 weeks. You should take great comfort from this and smack that 1:30 soon enough!

davemcmahon · 24-11-2013 01:15AM

AuldManKing wrote: »

Dave, from speaking to you earlier in the week, I'd say your a bit disappointed at the time, but it's a great PB and no doubt the conditions were tough, looking at ecoli's and quirkys reports.

The 1:31 time is superb for someone who has only had 1 long run in the last 4 weeks. You should take great comfort from this and smack that 1:30 soon enough!

To be honest I was. But then I took the last 4 weeks into consideration and realised it was a good run and an even better learning experience. In some ways the run today felt like the run I should have had in Dublin.

Runchick · 24-11-2013 10:16AM

Brilliant running Dave!

Tom Joad · 24-11-2013 09:15PM

Great running Dave - sub 1:30 is only a formality for you now. Would agree with you on the Gels - I took two yesterday after only taking 1 in Athlone and the difference was night and day. Also the fact that you were coming back from injury and had missed some LSR's shows that 1:30 is there for you especially as you were very strong up to ten miles.

davemcmahon · 26-11-2013 12:10PM

25/11/2013 Mon: 3.1 miles @ 9:31 min/mile AM, 4.04 miles @ 8:04 min/mile PM

Took Sunday off running, but had about 40 minutes stretching in the morning to loosen up the legs as they were very stiff. This was followed by a few hours heavy lifting around the house.

A nice easy recovery run on Monday morning in the gym followed by some core/strength work. Decided during the day that I'd get out again in the evening for another run as the weather outside looked perfect. A handy 4 miles Easy, and the legs were feeling pretty good. Went out in the puma faas 200's as I haven't had much chance to wear them over the last few months. Have to say they are very comfortable and light, almost feel like slippers on my feet.

26/11/2013 Tues: 6.01 miles @ 8:25 min/mile

Will be runmuting over the next few days so it will be lots of easy miles. Had originally planned for 5 miles this morning but I was enjoying the run so stuck on an extra mile. Was really nice outside and perfect for running in. As always I enjoy the runmute and passing out the traffic at a standstill. Legs were feeling a little tired towards the end.

The knee has been a little stiff since Saturday, but not enough for me to be concerned. Lots of stretching, foam rolling and exercises the physio gave me called for over the next week.

WTD|13.15
MTD|132.41
YTD|1791.96

davemcmahon · 28-11-2013 02:41PM

26/11/2013 Tues: 4.03 miles @ 8:18 min/mile PM

27/11/2013 Wed: 5.14 miles @ 8:41 min/mile AM, 4.01 miles @ 8:19 min/mile PM

28/11/2013 Thurs: 4.08 miles @ 8:39 min/mile AM

Lots of easy running. Decided to slow it down a notch after the run on Monday as the legs were feeling heavy. Feeling better as the week has gone on even threw in some strides yesterday evening. Will be taking a rest day tomorrow so will probably find some time for some core work.

Passed the 1800 mile mark for the year. Have just over a month left so still a chance to get to the 2000 mile mark.

WTD|30.41
MTD|149.67
YTD|1809.22

AuldManKing · 28-11-2013 06:33PM

don't go chasing miles for the sake of it.

davemcmahon · 28-11-2013 07:29PM

AuldManKing wrote: »

don't go chasing miles for the sake of it.

Very true. Having thought about it more I'm more curious just to see how close I get without straying from my plan for the rest of the year. With 2 marathons planned next year I should have no problem breaking the 2000 mile mark and frankly it can wait till then.

davemcmahon · 02-12-2013 02:59PM

02/12/2013 Mon: 9.01 miles @ 8:17 min/mile PM

After a brutal nights sleep on Thursday I decided to take the weekend and just rest and forsake any running. The legs weren't feeling good Friday night so was glad I'd made the choice. Instead I spent the weekend playing with the kids and eating. The worst I've eaten in a long time but glad of the break. So back to the grind this morning with a 9 mile LSR of sorts since I'm aware I didn't get one in over the weekend and probably wont with a busy weekend ahead of me. Legs were feeling ok and no issues from the knee.

Finished last month on 153.67 miles, hoping to hit a little more this month. Looking forward to the JB 5k on Saturday.

WTD|9.01
MTD|9.01
YTD|1822.23

davemcmahon · 04-12-2013 05:10PM

03/12/2013 Tues: 3.05 miles @ 9:00 min/mile AM, 4.07 miles @ 8:47 min/mile

30 minutes Yoga on Monday meant the legs were feeling ok Tuesday morning. Decided I'd stick with a recovery run in the morning and then a handy Easy run at the slower end of my easy pace. Both runs were grand. The evening run was late enough so was the first chance I've gotten to run with the headlamp. Ran a route around Castletown house so knew there'd be no lighting so was glad to have the headlamp in the bag with me.

04/12/2013 Wed: 6.01 miles @ 8:04 min/mile

Another easy run this morning. Legs are beginning to feel fresh and strong again ahead of the Jingle Bells on Saturday.

Finally went and committed to a few races for the next year. so I have officially registered for the Raheny 5 mile, Meath Spring HM, and the Kildare Marathon. These will be my main focus for the first half of the year. I'll include a few parkruns and might include the K-club 10k depending on when its on in relation to the Kildare Marathon.

WTD|22.14
MTD|22.14
YTD|1835.36

davemcmahon · 09-12-2013 04:28PM

05/12/2013 Thurs: 6.07 miles @ 8:24 min/mile

A handy enough run although the weather wasn't really playing ball. A strong head wind which died down just in time for the heavens to open. Got soaked but actually really enjoyed the run.

07/12/2013 Sat: Jingle Bells 5K

Wasn't really feeling up to racing when I got up on Saturday morning but decided I'd run either way. Got to the PP early enough and went for a couple of mile warm up before heading down to the start line. Had a chat with AMK and introduced myself to statss. Wasn't long before we were off and I struggled a little getting the legs going at a speed that felt right. It didn't help when I nearly tripped myself up after 500m. Thankfully I only stumbled and found my legs pretty quickly after that. I moved a little bit further up the field and tucked in for the next little bit. My goal for the first couple of km was to keep a few of the Tallaght singlets ahead of me within sight. The wind on Chesterfield avenue was a little tougher than I was expecting but once we turned off the road the little bit of warmth from the sun was welcome. at about the 3km mark I started to up my pace and move forward and started picking off a few people ahead of me. As i approached the last couple of hundred meters I didn't really have much more in my legs to push on the final bit so lost a few places but was happy to cross the line before the clock had hit 19 mins. Wasn't quite able to catch some of the Tallaght singlets just ahead of me. Chip time was 18:56.

I was very happy with this in the end as it was only 9 seconds outside my pb (18:47) and I know I'm not in the shape I was when I hit it. That said I'm happy to have this as a starting point as I begin to reintroduce some speed work of the next few weeks with Raheny 5 mile in mind. Had a quick chat with AMK, statss, DrQ and a couple of other Tallaght guys that live across the road from my parents (I say chat but it felt like a sales pitch in parts).

A mile warm down back to the car and then home to get the kids ready for my work kids Christmas party. Total for the day was a little over 5 miles.

08/12/2013 Sun: 5.06 miles @ 8:31 min/mile

A nice easy run to loosen up the legs and get everything moving again. Legs were feeling good after this. Weekly Total: 39.41 miles

09/12/2013 Mon: 5.85 miles @ 8:13 min/mile

An Easy run around the grounds of Catletown house. Was meant to do this before work but after a tough night I put if off till just before lunch. Nothing of any real note to mention on this run. I am looking forward to starting the speed work again this week.

WTD|5.85
MTD|45.26
YTD|1858.48

Tom Joad · 09-12-2013 04:38PM

Another good solid performance Dave - well done. What the aim for in Raheny and what are you planning speedwork wise in the build up?

menoscemo · 09-12-2013 04:44PM

Nice one Dave; Judging by your time I must have been one of those tallaght singlets...

statss · 09-12-2013 04:44PM

Good to meet you Dave - I'll be trying to hang on to the back of you in Raheny.

Tom Joad · 09-12-2013 04:45PM

statss wrote: »

Good to meet you Dave - I'll be trying to hang on to the back of you in Raheny.

Don't be robbing my ideas

:D

davemcmahon · 09-12-2013 07:23PM

Tom Joad wrote: »

Another good solid performance Dave - well done. What the aim for in Raheny and what are you planning speedwork wise in the build up?

The aim at the moment is <31.30. I'm just going to start with doing reps of 200s, 400s and build up to doing mile and 2 mile reps at close to 10k goal pace.

davemcmahon · 09-12-2013 07:24PM

menoscemo wrote: »

Nice one Dave; Judging by your time I must have been one of those tallaght singlets...

Yeah yourself and Gerry Woods were the targets.

Tom Joad · 09-12-2013 11:10PM

davemcmahon wrote: »

The aim at the moment is <31.30. I'm just going to start with doing reps of 200s, 400s and build up to doing mile and 2 mile reps at close to 10k goal pace.

Sounds like a similar plan to myself so - I'm going to try a tailor the ultimate 10k workout for a 5 mile - starting this week. Has served me well before so here's hoping

. I'll be well behind you though - would be chuffed with sub 32..

drquirky · 09-12-2013 11:43PM

davemcmahon wrote: »

The aim at the moment is <31.30. I'm just going to start with doing reps of 200s, 400s and build up to doing mile and 2 mile reps at close to 10k goal pace.

Good luck! Tbh though you'd probably be better off doing the long reps from now on and save the short, sharp stuff for the couple weeks before the race to sharpen u up!

davemcmahon · 09-12-2013 11:59PM

drquirky wrote: »

Good luck! Tbh though you'd probably be better off doing the long reps from now on and save the short, sharp stuff for the couple weeks before the race to sharpen u up!

OK. So would I be better off jumping in at the mile reps ( session is planned for tomorrow), and since I've only the 1 session planned a week maybe swap one week of longer reps and one week with the shorter stuff?

drquirky · 10-12-2013 08:04AM

davemcmahon wrote: »

OK. So would I be better off jumping in at the mile reps ( session is planned for tomorrow), and since I've only the 1 session planned a week maybe swap one week of longer reps and one week with the shorter stuff?

Hey yeah- just my opinion but I think you might get more out of 1k- mile reps at this stage. Maybe something like 4 x1mile off 90secs-2mins or 6x1k off 1min-90secs? You'll be an animal coming into Raheny if you are pop off some tough long rep sessions/ tempo runs now and use the short reps to polish before the race.

davemcmahon · 10-12-2013 11:01AM

drquirky wrote: »

4 x1mile off 90secs-2mins

Cheers DQ. Only seeing this now but this was the session I opted for this morning before work.

davemcmahon · 10-12-2013 02:34PM

10/12/2013 Tues: 6.39 miles @ 8:03 min/mile

The plan had been to start my speed work this morning with some 200m reps but based on Drquirky's advice I decided to run longer reps. So the plan changed to 4 X 1 mile with 2 min recoveries. The only chance to get this done was first thing this morning before breakfast. So a mile warm up brought me to the grass track.

The planned pace for these was 6:18 min/mile which would equal a 31:30 in Raheny.

Mile Reps: 6:05, 6:16, 6:14, 6:19.

The first mile was a little fast and closer to 5k pace. As a result the last rep was a little tougher than i would have liked. Was happy in the end with how the whole lot went. just over a mile warm down and into work for breakfast. I'd forgotten just how difficult these kinds of sessions can be before breakfast.

These session will progress over the next few weeks moving onto 5 x 1 mile, 1x 2mile + 3 x 1mile, 2 x 2mile + 1 x 1 mile and finally 1 x 3mile + 1 x 2 mile.

WTD|12.24
MTD|51.65
YTD|1864.87

Tom Joad · 10-12-2013 03:33PM

Good session Dave - something similar to my plan for tomorrow - would be delighted to knock out them times..

Sometimes I just need to get out and run

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