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Keep Improving

PDCAT

Hi

i have been lurking around this site for few months now, robbing idea's from almost everyone here. Bout time i tried one of these log thingy's.

Backround

Ok. Where do i start.
I'm 37 year old male, whom started to get fit in January after doing nothing for 20 years. Tell a lie, i started doing a bit of hillwalking two years ago, bout once every two weeks. Was being dropped by the faster walkers on the steep slopes, so in order to keep up, decided to get fitter.
Have taken to the running though, and would like to improve.

First three months, stuck to the gym (exercise bike & treadmill). i remember my first run on the threadmill - i was afraid i'd get a heart attack since i hadnt ran in 20 odd years. Done 2k and was delighted.

From there i moved up to 10K on threadmill during next few months.

Started to run on road in April/May.
Currently running 3 days a week

Tuesday = 5.2 Miles
Thursday = 5.2 Miles
Saturday = 10 Miles

That's as far as i have got. Have gradually being raising the mileage every couple of weeks and currently running 20.5 miles a week.

I have ran two 5k races, one 10k race and a 4 miler.

Not really getting any faster in these races - think it's because i haven't being doing any speed work. All my runs (Tuesday/Thursday) seem to be at the same pace - which i would consider Tempo's 8.30 per mile. Running them too fast i believe.
Would like to start doing Interval's - Maybe changing the Thursday run to an interval session. Run my LSR (10miler) at approx 9 - 9.30 per mile.

PB

5K -- 22.44 - Leixlip Road Race - May 10
10K -- 47.58 - Danesfort Road Run - July 10
4 Mile -- 29.59 - Tinryland Road Run - August 10

Goals -

5K - Sub 22.00
10K - Sub 47.00
10 Mile - 1.20
Half Marathon - 1.50

Looking to introduce Intervals into training in order to hit 5k/10k goals.
Looking to increase week run to 12 miles in order to help achieve 10 Mile/Half Marathton.

Hope to run Waterford Marathon in December to achieve this goal.

Would love to run either Barcelona/Berlin next year as my first marathon in Sub 4 hours. - Bit afraid as yet to commit to a marathon.

Overall i am delighted i took up this sport. Beginning of the year i turned 37, looked at lifestyle and wasn't happy. Confidence has improved and feel good factor has improved immeasurably.

Other improvements needed

Diet - Is still not the best - too much chips/chocolate
Drink - Cut down savage - few pints once every two weeks
Fags - Have only ever smoked when having a pint - having trouble shaking off this habit. Though by cutting out the socializing (drink) reduction see.

Anyway here goes - Hope to continue to progess and improve.

Must say - to a new person like myself - you guys are an inspiration - really enjoy reading your race reports - keeps me motivated.
Have even started the wife running.

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PDCAT

Wednesday 10/12/14

6.00 - 49.47 - (8.18) Easy

Busy this week again, so difficult trying to get the run's in.
On the ring road last night, ran a little faster than planned.
Right quad still the same, spoke to the physio and another appointment scheduled for next Tuesday morning. Going to go hard on the stretches this week to see if i see any improvement.

PDCAT

Thursday 11/12/14

Total = 6m

Plan was 1.5M WM, 5 X 1K (5k pace), 1.5M CD

Used the track for this. Had to change plans slightly as after 4 x 1k rep's, the fit4life group came on to use the track and i departed early and finished my cool down on the ring road.

1.5M = 8.49 Pace

4 X 1K - (3.56, 3.51, 3.54, 3.54)

2M = 9.22

I normally run these rep's by pace and try to average them out at between 6.20 - 6.25 per mile pace. However, when i ran these rep's two weeks ago, i noticed that 6.20 - 6.25 pace resulted in over the 4 minutes per kilometer, so last night made sure that all rep's were completed in under the 4 minutes.

Bulmers74

PDCAT wrote: »

Thursday 11/12/14

Total = 6m

Plan was 1.5M WM, 5 X 1K (5k pace), 1.5M CD

Used the track for this. Had to change plans slightly as after 4 x 1k rep's, the fit4life group came on to use the track and i departed early and finished my cool down on the ring road.

1.5M = 8.49 Pace

4 X 1K - (3.56, 3.51, 3.54, 3.54)

2M = 9.22

I normally run these rep's by pace and try to average them out at between 6.20 - 6.25 per mile pace. However, when i ran these rep's two weeks ago, i noticed that 6.20 - 6.25 pace resulted in over the 4 minutes per kilometer, so last night made sure that all rep's were completed in under the 4 minutes.

Nice session there. Will you do a 5 k race by years end?

PDCAT

Bulmers74 wrote: »

Nice session there. Will you do a 5 k race by years end?

Hi Bulmers74.

I've no plans to do any racing before the year end.
After Berlin, i had great plans to do a 5miler, 10k & 10miler (the three distance's that i didn't PB this year).
But due to this niggle i have on the right quad/abductor area and also i've been very busy at the weekend's, so it's not going to happen.

I'm trying to keep up with the speed work,so that in the new year, hopefully i'll be ready to tackle some of the shorter stuff.

PDCAT

Friday 12/12/14

6.00 - 52.54 - (8.49) Easy

Was supposed to run this as a recovery, but ran it too fast.
Quad area really annoying me on this run.
So made the decision to take a week or so off from running to try and help the recovery. I've been doing a lot of stretching of the abductor/quad area over the weekend. Phoned physio and told him i was going to take the week off and concentrate on doing the stretches he instructed me to do. I'd hadn't been consistent in doing them and wasn't helping myself.
The leg doesn't seem to affect me when i'm cycle. So might go for a few spins on the bike later this week.
Training plan for London starts tomorrow week and i want to try and be ready for that.

PDCAT

Summary of 2014

Due to ongoing niggling injury, no running planned for this week.
Good time to take a look back at the year and see how it went.

Highlights

Connemara Marathon (Sub 4.00) - Completed this in 3.51.

Summit Scalfell Pike (Highest Mountain in England) - Harder than it should have been due to hangover from the night before.

Berlin Marathon (Sub 3.30) - Completed in 3.26. This goal was to be the hardest i set myself, however, went really well and felt relatively good the whole way.

Other Highlights

1. Ran my first sub 20 minute 5k (19.56 - Borrisleigh 5k)

2. Went sub 1.35 for Half Marathon (Tullamore Half - 1.34.56)

3. Went sub 27 minute for 4 mile and 41 minute for 6 mile in Kilkenny Race Series.

4. Slievenamon Night Hike - Never done a night hike before. Really enjoyed it and something i'd like to repeat.

5. Limerick Half Pacing - First pacing gig and great experience. Would love to do it again.

Lowlights

- Carrying an abductor/quadricept injury since late October. Still not sorted. Managed to get all my run's in until this week. Got fed up with no progress on injury front, i decided to take a week or so off and concentrate on stretching.

- Due to injury above, never ran a 5 mile or 10k race. Two PB's that i should be able to acheive.

- Didn't get a 10 mile PB. Ran 1.14.05 in Ballynonty on a relatively hot morning in the summer. With better conditions i think i could go a couple of minutes quicker.

PDCAT

Goals for 2015

Went to Halfords today to get a look at some Turbo Trainer's.
In the new year, i should have an extra 2 hours on a Monday evening (as the wife is closing her business - so no bookeeping for me).
I plan to keep the running to 5 days, but throw in a cycle/turbo on Monday's.
Anyway the targets for next year are:

Main Targets:

London Marathon

Summit Snowdon (Wales)

New York or Chicago Marathon (not sure which)

Other Targets:

5K = 19.29
4M = 25.59
5M = 33.59
10K = 42.59
10M = 1.11.59
Half = 1.32.59
Full = 3.19.59

Some of these targets are a little easier than others (5m, 10k & 10m) are probably one's that i could hit right now, but haven't ran these distance's in 18 months or so. When i can achieve these times, i'll reassess the goals.

PDCAT

Only back to work today after two and a half weeks off.
Took 10 days off running before Xmas due to Quad/Abductor muscle problem that's being annoying me since October.

Training poor enough over xmas with too much bad food, drink, smokes etc...
Biggest problem was that after 10 days off, leg felt fine until i started running again. Same quad issue flared up as before. Waiting for the physio to return from holidays next week to get him to take another look.
Have been running all run's over xmas as easy run's.

Tuesday 23/12/14

4.00 - 36.43 - (9.11) Easy

Wednesday 24/12/14

9.00 - 1.21.39 - (9.04) Easy

Thursday 25/12/14

8.00 - 1.12.44 - (9.05) Easy

Wednesday 31/12/14

8.00 - 1.12.01 - (9.00) Easy

Thursday 01/01/15

10.00 - 1.21.39 - (9.03) Easy

Saturday 03/01/14

5.00 - 45.45 - (9.08) Recovery

Sunday 04/01/14

13.00 - 1.54.49 - (8.49) LSR

Plan now is to run the London Marathon in April with no time goal. Would just like to finish my second major marathon, think i could do it comfortably in 3.45 time.
Main focus has to be on the niggle in the right quad. Will try and set up a few sessions with the physio whilst still working through the Marathon Training plan.

PDCAT

Tuesday 06/01/14

10.00 - 1.31.10 - (9.07) General Aerobic

Back on the ring road last night. Really beginning to hate these dark night running there, but unfortunately i don't really have an alternative.
Legs felt good, if a little tired over the last 3/4 miles.
4 mile recovery planned for tonight.

PDCAT

Wednesday 07/01/14

4.00 - 36.53 - (9.13) Recovery

On ring road again last night. Increase in people out there, might have something to do with Operation Transformation. Noticed the same this time last year.
Plan for tonight is 8 mile with 4mile at LT.
Not sure about this yet. Between the niggle in the right quad and running quickly through roundabout's, will have to think about this.

PDCAT

Thursday 08/01/14

8.00 - 1.05.24 - Lactate Threshold

Plan was 2 mile @recovery, 4 mile @LT, 2 mile @recovery.
Wasn't sure about this for a number of reasons. I've no goal time for London, plan is to just enjoy the experience. Also was slightly concerned about the right quad, even though it's behaving itself fairly well lately. Also i haven't done a fast run in about a month.

2M = 9.11 -

4M = 7.10 -

2M = 9.11 -

Overall happy enough with the run. i hit the required paces' - tough uphill section after 2 miles and stiff breeze in parts made it more difficult.

PDCAT

Saturday 10/01/15

4.00 - 36.56 - (9.14) Recovery

Didnt feel the best during this run. Touch of Flu all week and fairly clogged up in the chest area. Managed to get through it.

Sunday 11/01/15

14.00 - 2.02.30 - (8.45) LSR

Broke this down into 7 miles at MP+20% (9.08 pace) and 7 miles at MP+10% (8.22). Even though at the moment i've no time goals for London, i want to make sure i push myself a little in training so as to continue to improve. Again, didn't feel great during this run due to flu.

Monday 12/01/15

8.00 - 1.13.03 - (9.07) General Aerobic with Strides

Felt a little better this morning. Threw in a few strides during the last mile. Touch wood the right quad seems to be a non issue at the moment.

PDCAT

Thursday 15/01/14

5.00 - 46.04 - (9.12) Recovery

Busy with Work/life stuff the last two days, so had to push some run's towards the end of the week. Not as windy as i was thought it would be.

PDCAT

Friday 16/01/14

10.00 - 1.30.56 - (9.05) General Aerobic

Home from work at 2am last night and in earlier than normal this afternoon, so a rush job to get this 10miler in this morning.

PDCAT

Saturday 17/01/15

4.03 - 37.01 - (9.11) Recovery

Roads slippy, so drove down to the GAA Pitch to run this.

Sunday 18/01/15

Great Heath 10K

Original plan was a 15mile run today. Instead, i decided to do this. Had never ran this race before, but it's 18 months since i ran a 10k.

I wasn't sure what the course was like, was hoping for a nice flat route with good underfoot conditions. After getting lost twice on the drive to the Heath, i eventually arrived with time enough to register and get a 1.25 mile warm up done.

A fair crowd turned up for this, given the weather conditions, over 400+ participants. I started off about 100 people from the front. My PB was 43.52 (18 months old). My target was sub 43 minutes. I thought on a good day, i could hit 42.30.

Race went pretty ok. I started off ok, was hoping to cover the first couple of miles at 7.00 pace and then improve from there. Was going fine for the first half mile at about 6.51 pace, an uphill section soon after this meant i lost a little time. First mile done in 7.02.

Second mile, went better, feeling good, passing a number of runners. Completed this mile in 6.46. Into the third mile and while i was continuing to pass approx 5/6 runners each mile throughout the race, i was working hard to hold the pace. i wasnt' sure whether i'd pay for this later on. Ran the third mile in 6.57. The fourth mile was very similiar, working hard to hold the pace, passing runners. Covered this in 6.59.

Each mile seemed to have uphill sections where i was finding it hard to hold pace. At this stage, i was starting to look out for some downhill's as i was sure we should be due some given the hilly nature of the first few miles. The fifth mile again, was very similiar. Toward the end of the this mile, we came to a very steep section which completing knocked the stuffing out of me. I passed four runner's coming up this hill, but i was absolutely wrecked by the top. This mile took 7.01. My target pace at this stage was about 43.20 ish and i felt that i'd be lucky to get a PB never mind sub 43.

Luckily for me, the last mile was mostly downhill. I worked on keeping infront of the four runners i had previously passed. I could hear one of them right behind me. I worked on catching a runner in front. Coming up to the finish line, i could see the clock and i knew it was going to be very tight. Crossed the finish line, my garmin said 43.00 dead.
Official time 42.57 (PB - 55 Seconds) and sub 43 acheived.

Overall, have to say a very good race, well organised, lots of food, soup & tea afterwards. Good support on the course and received good encouragement. The course itself is a good test, not a fast course in my opinion. Think on a flatter course, i could probably take another 20 - 30 seconds off that time.

PDCAT

Tuesday 20/01/15

10.00 - 1.30.47 - (9.04) General Aerobic

Wasnt sure whether to do a five mile recovery or 10 mile easy last night. Late out of work, so had a preference for the shorter run.
However, when i started running, legs felt really good, was finding the pace easy, so decided to do the longer run.

PDCAT

Wednesday 21/01/15

5.00 - 46.09 - (9.14) Recovery

Handy run on the ring road last night.

PDCAT

Thursday 22/01/14

9.00 - 1.12.38 - Lactate Threshold

Plan was 2 mile @recovery, 5 mile @LT, 2 mile @recovery.
Probably the session i least look forward to. Know that i'm going to be out of my comfort zone.

2M = 9.16 -

5M = 7.08 -

2M = 9.13 -

Went well, legs felt good and hit required paces with no major problems.

PDCAT

Saturday 24/01/15

5.00 - 45.56 - (9.11) Recovery

Sunday 25/01/15

16.00 - 2.15.03 - LSR

Furthest i've ran since Berlin in September. Plan was to run 10m @MP. However, knew i'd struggle at this. 4.5 miles @GA pace, could then only manage 7 miles at MP, then last 4.5 [EMAIL="miles@GA"]miles@GA[/EMAIL] Pace.

Legs were really tired after a tough week and i stopped as soon as i started slipping off the pace. Ran 10k race last Sunday, 9 mile with [EMAIL="5m@LT"]5m@LT[/EMAIL] pace on Thursday, together with a 10miler & two 5 milers last week. I think the legs were just too tired to keep MP up on this hilly route.

4.5m = 9.08 pace

7m = 7.35

4.5m = 9.05

Easier week this week, so hoping for the legs to recover somewhat.

PDCAT

Tuesday 27/01/15

8.00 - 1.12.06 - (9.00) General Aerobic with Strides

Step back week in the plan this week. Legs felt very tired and a little stiff this morning for the first couple of miles. Obviously still feeling the effects of a tougher week last week.Loosened out a little after this. Didn't help that i was only hitting the bed at 3am last night after work.Threw in a few strides in the last mile. Legs felt good by the end.

PDCAT

Wednesday 28/01/15

5.00 - 46.04 - (9.13) Recovery

Found this a real slog this morning. Legs really tired, not helped again with another 3am bedtime. Also, really strong wind against me for the first 2.5 miles, couple of times i nearly came to a standstill. Managed to be back home though before the hailstones.

PDCAT

Friday 30/01/15

8.00 - 1.12.44 - (9.05) General Aerobic

Cold morning with a strong breeze against me for the first 4 miles. Nothing much to report except a labrador ran beside me for about a mile and nearly knocked me over a number of times.
Legs are a little tired this week, working late nights isn't helping. Have an easy weekend with Saturday - 4 mile, Sunday 12 mile.

PDCAT

Saturday 31/01/15

4.00 - 36.57 - (9.14) Recovery

Sunday 01/02/15

12.00 - 1.44.48 - LSR

Split this run into two sections. First 6 miles at MP+20% (9.08). Second 6 miles at MP+10% (8.20). Found the pace very comfortable, slippy conditions underfoot meant that it wasn't very enjoyable.
185 miles completed for January.

PDCAT

Thursday 03/02/14

10.00 - 1.21.43 - Lactate Threshold

Plan was 2 mile @recovery, 5 mile @LT, 3 mile @recovery.

2M = 9.16 -

5M = 7.13 -

3M = 9.02 - Ran this a bit fast....

Went well, legs felt good and hit required paces with no major problems.
Nice four mile recovery tonight.....

PDCAT

Wednesday 04/02/15

4.00 - 36.44 - (9.11) Recovery

Handy run on the ring road last night. 11 mile easy planned for tonight.

PDCAT

Thursday 05/02/15

11.00 - 1.39.47 - (9.04) General Aerobic

Legs felt great for this run. Found the distance/pace very comfortable. Went to run straight from work. By the time i arrived home it was 8.30pm. Little women gone to bed. By the time i shower, get food and do few odd jobs in the house, it's bedtime. Much prefer running in the summer.

PDCAT

Saturday 07/02/15

7.00 - 1.03.23 - (9.03) General Aerobic with Strides

Childminding duties on Saturday so didn't get out to run this until the afternoon. Legs felt good, threw in a few strides at the end.

Sunday 08/02/15

18.00 - 2.38.33 - LSR

Split this run into two sections. First 9 miles at MP+20% (9.14). Second 9 miles at MP+10% (8.23). Legs felt really strong during this run. Only in the last 1.5 miles did i find it tough when i had a steep uphill to negotiate.
50 miles completed last week, probably the best weeks running i can remember in a while. Legs felt great all week.

Visited the GP this morning as have had a few Heart Palpitations lately when running. Nothing too serious but better to get it checked out. My mother has recently being diagosned with a heart condition which is genetic. Her father died young from a heart attack.
Given the mileage i'm doing, i thought it best to get it checked out. Should have an appointment with a specialist in the next few weeks.

PDCAT

Tuesday 10/02/15

7.00 - 1.03.50 - (9.07) Recovery with Strides

Foggy this morning running this, but roads very quiet, just the way i like it. Legs still feeling good. Again threw in a few strides over the last mile. Only getting to bed at 2am, working late evenings this week, so body was a bit zapped later in the afternoon.
12 miles easy due for tomorrow.

PDCAT

Wednesday 11/02/15

12.00 - 1.49.17 - (9.06) General Aerobic

Really tired for this one. Right from the start, legs were tired and heavy, upper body also tired. Was bound to happen, was feeling great lately. Meant it was a bit of a slog.
Working on evening shift with six hours kip, then doing the run straight out of bed can be tough.

Also, got my appointment with the cardiologist for tomorrow morning. Only went to GP on Monday, so that was quick. Also have to get an Echo done tomorrow. Hopefully everything will be fine.

Bulmers74

Best of luck with the doc - good idea to get it checked out