DCM 2016: Leath maith tús na hoibre

davedanon · 18-05-2015 04:13PM

annapr wrote: »

OMG, a dog psychologist, I have heard it all now... I'm with you on this one.

"Ok, Rover. You've done a very bad thing. How did that make you feel?"

kit3 · 18-05-2015 04:16PM

annapr wrote: »

OMG, a dog psychologist, I have heard it all now... I'm with you on this one.

Yep - & we go months without family gatherings but have two in the next two weekends - fun & games ahead :rolleyes:

kit3 · 18-05-2015 08:25PM

Ok - update on last week - not so good

Monday was working from home with a sick kiddie - only got an opportunity to get out quite late so did an easy 3 miles locally - better than not getting out at all, I suppose

Tuesday - early morning 4 locally - just as well I got out early as I had a fall later which left me fairly sore - not even sure how it happened - stepped on some loose gravel, my leg slid & I came down hard on my ar$e

Was quite a bang & took me a while to manage to get up - nicely bruised still - a week later !

Wed am - cycle to work - 6.5 miles; Lunchtime - usual run along the canal - glute was fairly sore but more in a 'bruised' way if that makes any sense - 5.2 miles in about 45 mins;pm - cycle home 6.5 miles

In hindsight, I probably shouldn't have run today - I had an ache all down back of my leg all night - was out & driving home it was really uncomfortable.

Thurs - decided to stick to the cycling today to give the glute/leg a chance to recover - total 13 miles

Fri - am cycle to work - 6.5 miles; lunchtime - canal run - still a bit achy but ok - 5.2 miles in about 45 mins

Sat - at football Féile most of the day with the eldest - easy 4 in the evening

Sun - shattered - no run

Verdict - very low mileage week - 21 miles - was nursing the glute/leg a bit - it seems ok now although still fairly bruised. Really low energy, in fact fairly shattered all week which didn't help. Head possibly not really in the game too due to other factors. Not a great week at all but focused again now

Monday - cycle to work am - 6.5 miles; Lunchtime run on the canal - 5.2 miles in 44.01; tough cycle home against a strong wind - 6.5 miles

@ Meno - plan to eventually get to that time trial tomorrow as I'm working from home (wind or no wind)

PaulieC · 18-05-2015 08:49PM

davedanon wrote: »

"Ok, Rover. You've done a very bad thing. How did that make you feel?"

Ruff

davedanon · 18-05-2015 08:54PM

PaulieC wrote: »

Ruff

I set 'em up, you knock 'em in.

kit3 · 19-05-2015 09:55PM

5k time trial (eventually :cool:)

Was working from home today so the plan was to get out this morning at some stage & do the time trial that Meno suggested along the canal. However, a sick kiddie who had to stay home with me meant that it was after 7pm when I finally got out.

This was an interesting one for me - had no idea what to expect as I've never run a 5k. The route was out & back so decided to head into the wind (& slightly uphill) for the first leg to get that over with. Found the wind tough & was not at all impressed to see 14.41 on the watch at the turnaround point. Tried to match the effort as much as I could on the return leg & finished in 26.51.

Have no idea what to make of that. Feel I might do a bit better on another day but that's where I am tonight. Could feel the lack of experience over this distance & was very much out of my comfort zone - I'm usually focused on finishing a distance rather than how fast I go - no harm at all for me. Was fairly wrecked at the end & was happy to lean on the barrier for a minute or so before heading back. Wouldn't like to do that every day but looking forward to trying to better it after a bit of focused training.

With warm-up from the house & cool down home - total of 6.5 miles

menoscemo · 19-05-2015 10:18PM

OK, well done tonight!!
First off it seems that you had tough conditions, it seems like the first half was 14:41 and the 2nd half 12:10? I'd imagine in nicer conditions and in a race setting you would have run at least minute quicker so let's say 25:50ish. That would set your 5k race pace at about 8:20/mile.

So what does this mean? First off your easy runs should be around 10 minutes/mile. so your 6.5 mile route into work should take you 65 minutes. that should be your normal easy pace.

On top of easy runs you should try to do 2 workouts per week. 1st should be a speed session. I know you don't have a garmin so maybe try to do something like 5 x 2 minutes hard (or even a number of lamposts) with 1 minute jog recoveries and build that up to 10/11 x 2 minutes over the next 5-6 weeks, so basically add an extra 'hard' section each week. These hard sections should be slightly faster than 5k pace but not much.

Second session should be a 'tempo' run. Based on tonight that pace should be around 9 min/mile. I would start doing 2-3 miles at tempo (1-2 mile warm up and 1-2 mile c/d) and you can build this into your 6.5 mile route as well if you want (don't worry if you have to stop to cross a road; no biggie) over the next 5-6 weeks build up to 5-6 miles at this pace. You can also break it down to 3 x 2 miles or 2 x 3 miles if you want. So a progression could be something like: wk1 2 mile tempo; wk2: 3 miles, wk3: 2x2 mile tempo, wk4 3x2 mile tempo, wk5: 5/6 mile tempo.

Leave at least 1 day easy run/rest between sessions but preferably 2 and do a long easy run at the weekend. Go like that for the next 5-6 weeks and you should see a big improvement in Dunshaughlin.

kit3 · 19-05-2015 10:23PM

menoscemo wrote: »

OK, well done tonight!!
First off it seems that you had tough conditions, it seems like the first half was 14:41 and the 2nd half 12:10? I'd imagine in nicer conditions and in a race setting you would have run at least minute quicker so let's say 25:50ish. That would set your 5k race pace at about 8:20/mile.

So what does this mean? First off your easy runs should be around 10 minutes/mile. so your 6.5 mile route into work should take you 65 minutes. that should be your normal easy pace.

On top of easy runs you should try to do 2 workouts per week. 1st should be a speed session. I know you don't have a garmin so maybe try to do something like 5 x 2 minutes hard (or even a number of lamposts) with 1 minute jog recoveries and build that up to 10/11 x 2 minutes over the next 5-6 weeks, so basically add an extra 'hard' section each week. These hard sections should be slightly faster than 5k pace but not much.

Second session should be a 'tempo' run. Based on tonight that pace should be around 9 min/mile. I would start doing 2-3 miles at tempo (1-2 mile warm up and 1-2 mile c/d) and you can build this into your 6.5 mile route as well if you want (don't worry if you have to stop to cross a road; no biggie) over the next 5-6 weeks build up to 5-6 miles at this pace. You can also break it down to 3 x 2 miles or 2 x 3 miles if you want. So a progression could be something like: wk1 2 mile tempo; wk2: 3 miles, wk3: 2x2 mile tempo, wk4 3x2 mile tempo, wk5: 5/6 mile tempo.

Leave at least 1 day easy run/rest between sessions but preferably 2 and do a long easy run at the weekend. Go like that for the next 5-6 weeks and you should see a big improvement in Dunshaughlin.

Thanks a million Meno - I badly need that type of structure - I still have the temptation to try to race myself every time I go out which I know does me no good

Will sign up for Dunshaughlin & get stuck in - thanks again

annapr · 19-05-2015 10:25PM

That's a great start, Kit. In a race, that time will come down and with Meno's suggestions you'll be flying!

kit3 · 21-05-2015 05:51PM

Rave: a marathon length session for the third night in a row saw the completion of a 'stitch-building' block of work eventually at 2.30am this morning. Found last night's session hard but stuck it out with the Saturday deadline looming. Got there in the end but might have picked up a slight elbow injury with the repetitive nature of the sessions. Procrastination before each session with yawning & stretching afterwards.

Lesson learnt from this block - give yourself more bloody time in future :cool:

ThebitterLemon · 22-05-2015 10:29AM

kit3 wrote: »

Rave: a marathon length session for the third night in a row saw the completion of a 'stitch-building' block of work eventually at 2.30am this morning. Found last night's session hard but stuck it out with the Saturday deadline looming. Got there in the end but might have picked up a slight elbow injury with the repetitive nature of the sessions. Procrastination before each session with yawning & stretching afterwards.

Lesson learnt from this block - give yourself more bloody time in future :cool:

Is it dri fit?

TbL

RayCun · 22-05-2015 10:34AM

Its really hard to run your fastest in a time trial. A proper race, or even a parkrun, with other runners around you, and you'll be much faster

kit3 · 22-05-2015 10:37AM

ThebitterLemon wrote: »

Is it dri fit?

TbL

It's 'princess' fit (not for me now - never was the princess type

). You might note the ventilation holes though - could start a new trend

kit3 · 22-05-2015 10:38AM

RayCun wrote: »

Its really hard to run your fastest in a time trial. A proper race, or even a parkrun, with other runners around you, and you'll be much faster

Thanks Ray, found it hard enough alright but good to get any type of a marker at this stage.

kit3 · 06-06-2015 10:28PM

Oops - page 5 !!! Been a crazy few weeks with family stuff (you mightn't want to read some of this Meno :rolleyes:) & boards is blocked in work during core hours so I've not had much chance to update. Don't mind logging comments on the phone but not a full update ! Anyway:

Wed 21 May - cycle in & out of work - total 13 miles & lunchtime run - easy 5

Thurs 22 May - easy 5 miles locally

Fri/Sat/Sun - nothing - had the little one's communion on Saturday so Friday was spent getting ready & Sunday we were still in 'the zone' so couldn't really disappear. Not sure if a few sessions on the bouncy castle counts as cross training but......

Mon 26 - Out of my usual routine today which usually messes up chances of a run. Was out at Santry for the Cumann na mBun Scoil races in the morning with the second kiddie. She was going in the 600 metres, got fairly boxed in at the start which left her chasing two groups. She caught the first group and the tail end of the second group to come in 4th. She was happy with that as she was about 8th last year. Great event for the kids - great buzz around the place & absolutely loads of kids. Easy 4 miles that evening locally.

Tues 27 - Planned 50/60 minute run during the kids football training turned into a quick 25 minutes as 'Mr Bouncy' picked that time to eventually collect his castle ! Felt good & fresh on this but it was too short to try one of Meno's sessions unfortunately. Ended up as a type of fartlek run with some faster bits.

Wed 28 - Back in Santry this morning with the same kiddie. Sprints this time - 60 metres - she much prefers the longer distances but was up for it all the same. She won her heat & ended up third in the final. One very happy girl heading home. Just time for an easy 4 for me in the evening.

Thurs 29 - am - Navan road to work through the Phoenix Park - about 4.5 miles. pm - easy run home from work 6.5 miles.

Fri 30 - cycle in & out of work - total 13 miles.
Lunchtime - first of Meno's tempo sessions along the canal. 1.5 miles warm up, 2.5 miles faster & 1 mile cooldown. This is the one time that I missed not having a garmin as I have no idea what pace I was going at. Was stopped at lights & got chatting to a fellow runner who has passed me a bit earlier. He stayed with me for the next two sections which put quite a spurt on me (he was way faster & was on his recovery

). I eventually had to tell him to go on (for the second time !). By then I was wrecked - even had pains in my arms

). Really felt the effort on this - I'm definitely more suited to plodding it out but enjoyed the challenge.

Sat/Sun/Mon - No running

- Had to head to Donegal for a family occasion. Not a chance of a run on Sat - Session of a different kind on Saturday night with some nice tunes that led to a 4.30 finish ! Had intended to get out on the Sunday but had a pain down the back of my leg all night Saturday night after the drive & was surrounded by hills so decided not to chance it. This is a strange one - it's ok when I run or cycle but the driving seems to set it off. I've also had a niggle in my glute on and off & a problem with my right arm for about 6 weeks so reckon they are all connected. Really not sure if I need to do something about it as it's ok running ???

kit3 · 06-06-2015 10:38PM

Tues 2 June - easy 5 miles during the kids football training

Wed 3 June - cycle in & out of work - total 13 miles

Lunchtime - usual canal run - 1.5 miles warmup then 5x2minutes fast with 1 minute slow jog in between & cooldown back to work. On paper I thought this seemed ok. The first 3 reps ended up into the wind which made it a bit more difficult but ok. Reps 4 & 5 were on the way back. Legs weren't great setting out on this one but I decided to do it anyway as I knew I'd only run out of days if I put it off. Found it difficult enough - funny though the last rep seemed the easiest - maybe I was just getting used to it ??? Could have done another if pushed - think that's how it's supposed to be ???

Thurs 4 Jun - easy 4 miles locally in the evening

Fri 5 Jun - cycle in & out of work (13 miles)

Lunchtime - Knew the weekend was looking very full & things were quiet enough in work so decided to get a longer one in at lunchtime. Legs felt good from the off (would probably have suited a session to be honest but it was a time thing). Headed from work to the Phoenix park - probably did the first two miles a bit quick before settling. Nice loop in the park & then back to work through the Liberties. Great day for this & felt good throughout. 10 miles in 1.38. Glad to get this one in.

Sat 6 June - Rest day.

Tomorrow fairly full on with matches but hope to get that tempo session in (nothing like putting it here to put me under pressure

)

Hopefully back to normal routine for a few weeks now so should be more structured & will update more often as I find that the details are more sparse the longer I leave it.

RayCun · 08-06-2015 10:13AM

get yourself and the kid down to Brothers Pearse

or just her

kit3 · 08-06-2015 10:20AM

RayCun wrote: »

get yourself and the kid down to Brothers Pearse
or just her

Afraid I started her with Tallaght in March/April although she's missed quite a few weeks with illness ! You'd just want the kid anyway - she's got a speedy side that I don't - think I'll use herself & her brother to spur me on over the summer :rolleyes:

davedanon · 08-06-2015 10:44AM

kit3 wrote: »

Afraid I started her with Tallaght in March/April although she's missed quite a few weeks with illness ! You'd just want the kid anyway - she's got a speedy side that I don't - think I'll use herself & her brother to spur me on over the summer :rolleyes:

I must look out for you; although I don't know what you look like.

RayCun · 08-06-2015 10:45AM

kit3 wrote: »

Afraid I started her with Tallaght in March/April

a sad day for all concerned

kit3 · 08-06-2015 10:46AM

davedanon wrote: »

I must look out for you; although I don't know what you look like.

She's just there on a Monday - 6pm to 7pm. You around that time ?

davedanon · 08-06-2015 10:48AM

kit3 wrote: »

She's just there on a Monday - 6pm to 7pm. You around that time ?

Not often, it has to be said, although there is a club run on Mondays at 6.15pm

I thought the kids trained on Tuesdays and Thursdays at 7pm though.

kit3 · 08-06-2015 10:52AM

davedanon wrote: »

Not often, it has to be said, although there is a club run on Mondays at 6.15pm

I thought the kids trained on Tuesdays and Thursdays at 7pm though.

The person I spoke to initially told me to bring her on Monday as she has something else on Tuesdays - small enough group but she's loving it. Older man training them

davedanon · 08-06-2015 10:56AM

kit3 wrote: »

The person I spoke to initially told me to bring her on Monday as she has something else on Tuesdays - small enough group but she's loving it. Older man training them

I might be down there tonight, as it happens.

kit3 · 08-06-2015 11:01AM

davedanon wrote: »

I might be down there tonight, as it happens.

Hope to be there too although she was complaining of a head ache & grumpy as **** as I got her out the door this morning :rolleyes:

demfad · 08-06-2015 01:33PM

kit3 wrote: »

This is a strange one - it's ok when I run or cycle but the driving seems to set it off. I've also had a niggle in my glute on and off & a problem with my right arm for about 6 weeks so reckon they are all connected. Really not sure if I need to do something about it as it's ok running ???

I just spotted this. The pain in the glute and down the leg may be sciatic pain (nerve runs from lower back to foot: there are nerve ends in your glute, hams, calf, foot so you can get pain at any one of those sites). Not uncommon for runners.

There are a lot of general stretches for the lower back, glutes, hams, piriformis, that you could incorporate into your stretching routine. It may not be sciatica and Its nothing to worry if it is (I have mild sciatica). No harm in loosening out that area. Google back stretches or piriformis syndrome treatment and try a few of the stretches for relief.

I would look at getting a pillow for the car, to change your position if possible. I hear ginger is a good anti-inflamm if the pain is still present.

Cant explain the shoulder though.

kit3 · 08-06-2015 01:44PM

demfad wrote: »

I just spotted this. The pain in the glute and down the leg may be sciatic pain (nerve runs from lower back to foot: there are nerve ends in your glute, hams, calf, foot so you can get pain at any one of those sites). Not uncommon for runners.

There are a lot of general stretches for the lower back, glutes, hams, piriformis, that you could incorporate into your stretching routine. It may not be sciatica and Its nothing to worry if it is (I have mild sciatica). No harm in loosening out that area. Google back stretches or piriformis syndrome treatment and try a few of the stretches for relief.

I would look at getting a pillow for the car, to change your position if possible. I hear ginger is a good anti-inflamm if the pain is still present.

Cant explain the shoulder though.

Thanks for that - think you could be right. The arm area is actually around the elbow & lower arm - actually have a bit of trouble lifting something heavy with one hand. I'm going to make an appointment with my local physio (have been to him a few times & he's excellent) to get it checked out as I'll be down west for July & August and don't want to have to travel up or see a stranger down there if it gets worse. Also want to get stuck into DCM training & want to head off any potential niggles. Thanks for the advice

kit3 · 08-06-2015 01:53PM

Monday lunchtime - 1.5 miles warm up, 3 miles tempo & 1.5 miles cool down - total 6 miles in 55.13.

Kept the warm up & cool down as close to 10 min miles as possible. Good strong effort at the 3 mile section - felt hard but controlled if that makes sense - given the lack of a GPS device for accuracy I decided to maintain this effort for 27 minutes (aim was 9 min miles). Stats a little haphazard - suspect tempo part may have been slightly more than 3 miles & cool down slightly less but it's close enough. Felt stronger in the middle mile than the first & could easily have faded near the end if I let myself (I didn't ) . Felt I could have done a bit more if I had to. All in all, happy with this - still very much a learning process for me.

Cycle in & out of work - total 13 miles

menoscemo · 08-06-2015 03:28PM

Good stuff Kit. Keep it consistent and the gains will come.
I am not sure if you are still doing Dunshaughlin? It's so close that it's doubtful you will see all the benefits of this simple plan but you could definitely use it as an interim race and look to improve in another towards the end of July.

No need to really begin Marathon specific training until August in my opinion...

kit3 · 08-06-2015 03:40PM

Will only know about Dunshaughlin more or less on the day. I've entered & will do it if I can but would agree that I wouldn't expect any gains at this early stage.

DCM 2016: Leath maith tús na hoibre

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