Its about Time

blockic wrote: »

Short and sweet!:D Good luck!

you're much too quick with your comment!! thank God for the edit button.......

December so far:

Since before DCM I've been nursing a niggle in my thigh/abductor. Physio got me through DCM unscathed and I've been doing some light running since. With Jingle bells on the 1st of December, I went out to do a speed session the previous Tuesday and felt a strain again. I had planned on doing 6*800 but ended up just doing 3 reps.

Sat 1st Dec:
On the morning of Jingle Bells 5k, I had a plan B of running with my daughter as she made her 5k debut, but if the leg felt good - I'd keep going.
Off went the gun, off went I, and 19:27 later - I finished with a 58 sec PB (my last & only other 5k race was Feb '12). The leg held up and I felt good.
I jogged back to run with my daughter and she finished in 27:00 flat - quite an accomplishment and I was so proud to see her sprint through others to try to break the 27m. (Part of me wanted to ask her why she had energy left to kick so hard - maybe she was holding back during the race.......but thats for another day :-) )

Later that day, I went out for a 3m recovery (25 mins) with the dog.

Monday 3rd: 1 hour of 5-Aside Soccer.

Tuesday 4th: 4m easy run (leg not great) - 32 mins

Wednesday: Spent some time doing core work and leg strenghtening work.

Thursday 5th: 4m fartlek with the dog. Cold and raining, but felt great and the leg held up really well.(4m in 30:19)

Might try a longer easy run on Friday as I've College on Sat & am travelling to Prague with work from Sun-Thur.

Friday 14th

4 mile run to prove (or pretend) to the OH that I hadn't a hang over from the Christmas party the previous night.

4m @ 8:05/m

Saturday 15th

7.3m @ 7:51/m
Nice loop again in the Phonix park - done it in reverse this time. Made sure to work hard on the Furry Glen hill and also the Kybher.
Had a couple of 7:30 miles in here - which was nice as my intention was to run by feel and not look at the watch.

The few 7m runs I've done since the marathon have felt confortable at MP.
As I approach the coming 2-3 weeks its about maintaining fitness and getting a good base for the 10k plan that starts in Feb.
The leg feels great, so I dont want to push it too much initially.

For the coming 2 weeks, I want to run a longish run (11-12m), run a 5k race (Malahide Park Run on 22nd), do 2 interval sessions and a couple of 5-7m runs.
That should set me up nicely for Jan '13.

Also bought my recovery drink and put out some 'feelers' to my girls for a new pair of runners as a Christmas pressie......

Mojo is in the right place!

In terms of recovery drinks, I was very sceptical about these until last year. I was a 'pint of milk' man or a carton of 'chocolate milk' - always thought that the recovery drinks were a money making racket.

I started taking a whey protein drink, but found them hard to take and a bit sickening, someone told me about 'Optimum Nutrition' 2:1:1 Recovery.
I find it very easy to drink after a session or any long run - its mixed with water so easier to digest. The main difference was in the recovery time - I play a lot of 5-Aside as well, which are high intensity and would be a heavy sweater, so I feel I need something. This seems to work a treat as I was Injury free for the majority of 2012.
Now - it could be also to do with my running form improving, or my endurance levels improving, or my muscles working better due to higher milage - whatever it was it worked!

The downside is that its €50 a tub - for about 15 servings (€3:33 per serving) so its very steep.

Although I bought 1 at the weekend, I'm currently looking to see if I can get a similar one for cheaper.

Monday 17th December

took a lot of inspiration from reading other training logs today.

Done a nice 5x1m session today - I changed location from Phoenix park to Porterstown Park (Near Clonsilla). It has a path that measures exactly 1m around the path - great for intervals of any distance. I think Maisy appreciated the change of scenery as well (no cars).

Mile 1: Warm Up - 8:00
Mile 2: 10m Pace - 7:05 (5 sec slow due to 'dog' issues)
Mile 3: 5k Pace - 6:11 (bit too fast off the blocks)
Mile 4: HM Pace - 7:20 (10 sec slow on this one)
Mile 5: Cool Down -8:00

nice session this - I had about 20-30 sec recovery between mile 2-3 & 3-4.

As I haven't done intervals or mile repeats in a while, I found it tough to gauge my pace without looking at my watch - at one stage my 5k paced interval was trending at 5:30/m (45 secs too fast) - no wonder my next lap was slow)
I can recall during training last year I could tell my pace without looking at my watch.
Hope to get back there soon.

Finished it off with a 20min core work out.

Overall 5m @ 7:19/m

Tuesday 18th

15-20 mins core excercises - just 1 rep of 10-12 of about 6 different activities.
Also decided to start the 100 push up challenge (app on the iPad). Can't be harmful, I recall the MT boys talking about it last year on their podcast.

Wednesday 19th

Came home early from work and found the house empty, with a note saying my wife and kids would be back late, so, took my cue to seize the opportunity and got my gear on, including headlamp!

I've wanted to run a medium/long run for a while now, but didn't want to push the injury.
I also wanted to run 'slow' as I've found my recent runs to be at a higher, yet comfortable, pace.
Left my house, ran to the Phoenix park, up and down Chesterfield Ave and then home again.
interestingly, the 1st 5 miles got progressively faster each mile, peaking at a 7:40 mile, so I slowed it up and finished the session at 10:38 miles @ 1 hr 25 (8:16/mile).

Really enjoyed the run and legs felt fine. Felt great to get a double figure run done, my 1st since DCM.

I listened to Marathon Talk from a few weeks back. Good to hear the Dublin NY Marathon get a good mention, also heard Roms shout out.
Then they spoke about reflecting on goals, reflecting on the 5 things that went well last year and the 5 things that you'll do different in '13.
Made me think a lot about my approach to next year.

Plan for the rest of the week:
Thursday: Annual challenge 5-aside in work, followed by copious amounts of liquid 'recovery'.
Friday: Recovery of body and mind!

Sat: possible Park Run debut! Depending on Fridays recovery.

Made my Park Run debut today.

Was lying in bed at 8:20am wondering if I should do it or not, felt a bit chesty and the half bottle of wine the previous night wasn't helping.
The main reason for doing this run was it felt like the right time to become a real runner - by that I mean, as I haven't raced much, all my races were PB's and they were all big events - mainly the Dublin Marathon Series. So running and not getting a PB would take a little bit of pressure off. As I plan on doing a lot more races this year, I know that its not going to be possible to get a PB every race.
So, given the 'not ideal' prep and the bad chest I went along with the intention of trying to get close to 20 mins.

On turning up and finding the start, I was impressed with the organisation - they all seemed to know what they were doing even though 'Chief organiser' told me that there were a few 1st time volunteers today.

We listened to the prep speech and then walked to the start line - thats a nice touch I think as it gives you a chance to mingle and speak to your fellow runners.
I met RedRunner there today, proudly sporting his Boards AC top. Thought I seen Meno at the start but wasn't sure it was him.

Off went the Klaxon and we were off. 1st mistake was to trust my Garmin in under the trees - it told me my pace was 7:10, when it was obviously faster.
The 1st 'hill' came and went, then we came into a lot of flooded paths and some heavy underfoot, nothing too much - at that stage I turned to the guy breathing down my neck and asked him was he 'Meno' - lucky it was him indeed, so we kept going.

At mile 3 I could feel the chest heavy and the legs even heavier. My legs hadn't been that mucky sine I played a 'proper' football match at U18 level!!
Went through the final hill and home in 19:51 (Garmin time) - very happy with the time as my PB is 19:27 on the 'easy' Jingle Bells route.

the Splits were
6:14/6:24/6:36 - so the legs were giving way by the end.

Great route and one that I'll be doing again, even better to meet 2 fellow Boardsies.

Sunday 23rd.
Nice 6.3 loop around the Phoenix Park. Felt a bit tired today so didn't push the pace and avoided the Khyber.6.3 @7:58/m

Monday 24thWent for a 4-5m walk with the older daughter and the dog around the phoenix park. Brought her around the Magazine fort and told her about the famous Munich loops that Eamonn Coughlan used to do here. Plenty of deer at the Acres football pitches - got some great photos.

Tuesday 25th
Spent the day Protein and Carb loading, threw in some Iron (Guiness) and some antioxidants (Red wine) into the mix as well as well as some medication (Brandy)for my bad chest....ahem.
Following this strenous activity I then did some Core Workouts.
This was like an inverse Plank, I call it 'The Coma'. Best done on the sofa.

Wednesday 26th
6.3 miles around the phoenix park. Same loop as always but for some reason my running buddy wouldn't go down the Khyber? Maybe she had too much turkey as well yesterday. 6.3m @7.56 - felt very strong, so threw in some fast (5:40/m X5) strides in at the end.

Now to spend the evening excercising my right arm with an above average intake of Iron. Followed by my new favourite work out - The Coma.

Watch out for that PF, I believe it's a bugger to get rid off. I've a mild form of it, not really treating it so need to heed my own advice too!

Saturday 29th

Was out in city center last night for a meal & few beers with Mrs King, well ok, it was more than a few.
Woke up at 11am (!!) and felt surprisingly good, bit of breakfast and then watched Spurs beat Sunderland, all good so far!

Wifey hadn't moved from the bed, she was meant to walk the dog today, but when she asked for a hot water bottle, I knew I better get my running shoes on.

Went out to my usual route, down by Farmleigh, Furry Glen, Acres pitches, Khyber and the up Chesterfield - felt increasingly strong and knocked out some great miles. Sprinted up the Furry Glen and also up the Kyyber (clocked a 6:10 quater mile up the Khyber). Had to stop twice to wait for my running buddy going across the roads, but apart from that it was a great tempo run.

7:34 miles @7:23 ave pace.
Forget about recovery drinks, getting blotto the previous night is the new 'IN' thing........................

Ahh Jaysus. Say it can't be. A Gooner!!

Redrunner: regarding L'Pool, sorry for your troubles.........

Sunday 30th
Rest Day - 20min (ish) core work out.

Monday 31st
Hadn't planned on running today, went to see the Hobbit with the bigger ickle 'un (Great Movie btw), and came home at 4:15pm - was still bright and Maisy hadn't got a walk, so I got the gear on and went out for 3.2m in a little park right across the road from my house. It has a path that measures 0.5m, so its great for short runs like these.........this also shows the benefit of having a dog to motivate your excercise.

3.2m @ 7.57/m

At this stage I still wasn't sure if I was going to do the Tom Brennan 5k in the Ph Park the next day - would all depend how I felt when I woke up.

Tuesday 1st

Woke up at 9 and felt ok'ish, so decided to get up and get ready for the 5k.
Was down there early enough to get Parking and there was a good buzz about the place. Met a friend of mine from work who was also doing the race.
Registered on the day, was impressed with the organisation of a 'small' race, but its a credit to Liffey Vally AC as to how well they did.

Done some warm ups and was feeling pretty fine - the pints from last night seem to have faded.

Seen a guy wearing a Boards top so went over to introduce myself - it was davemcmahon, soon after we were joined by Blockic, Tang1, carrer_move, younganne, LizzieC, Meno & MarthaStew - hopefully I haven't forgot anyone.

Soon we moved up to the start line, and I was probably a bit too far back because when the gun went off (possibly the loudest gun in history) I was blocked in.
This feeling of being blocked in, made me bolt out to try to find room and soon I was doing 5:50 pace around the 1st corner. Eased off and done the 1st mile in 6:09 which was possibly a tad fast, but not too much given it was a flat course.
As we approached the 2nd lap, I was feeling ok, then 'the burn' kicked in and I felt last nights pints come back to haunt me. Still managed a 6:15 2nd mile.
As we hit the 4km mark, I was feeling a mixture of breathing difficulty and leg burn, but still dug in - I knew it was just 'mental torture' as opposed to physical. I had seen Meno trundle off to the side earlier and reckoned that this was my chance to start a race with him and beat him (technically!! :-) ) - so I kept going, trying to pick off people in front of me.

As we approached the turn into Chesterfield avenue I was feeling the usual mental and physical torture - I had told myself in the past that I hated 5k races for who they made you feel during them and would rather have a Marathon anyday - and as I was thinking of this I felt the negative thoughts enter my head - 'just step off' - 'pretend you are sick' - but I checked my watch and seen I was doing 5:59 pace for that stretch and it was only 2-3 more mins of running.

I rounded the bend and was delighted that the Finish line was nearer than I though and took the finish in 19:29 - just 2 seconds off my PB that I got on Jingle Bells run, which was an easier course and I wasn't full of gargle the previous night.

As I finished I was delighted with my time - my 3rd mile was also 6:15 - so although I felt I was running slower and legs were burning more and more, my speed hadn't suffered as a result.
I decided later in the day that I'd never complain about how a 5km made me feel during the race. Its this complaining about it that gives my the negative thoughts and I'll never improve if I keep thinking like that.

As I finished and seen others who had finished before and after me, it actually made me feel good to be part of a running community that Boards offers us. I've been to other races where I start without talking to people and finish and go home with out speaking to anyone. Having people who you 'know' around you and picking them out in the race and comparing notes afterwards is fantastic.

The race did give me pause for thought and a lot of reflection about my running, but more about that in a later post.

5k in 19:29

** Run 2**

Went home after the 5k and decided to cool down by bringing Maisy for a little run, so got her in the car and headed to Porterstown Park and done a very slow 3 miles @ 8:24/mile.

Wednesday 2nd

Wasn't sure if I was going to run today but got up late and had an hour to kill, so went off to my usual loop in the Phoenix park - didn't go fast up the hills and avoided the Khyber as I was feeling a bit tired (more drink last night).

6.27m @ 8:08 per mile.

Reflections in advance of 2013

I spent time after the 5k race on NYD looking back over my training log for 2012 - its amazing how much you can progress in 1 year without realising it.
Its not just in the times you run, but its in the consistency of your runs.
Last Jan '12 I only done 17 miles for the whole month - lost my mojo for a while.
I done 80 in Feb - but these were kinda junk miles - many of them without a plan or target.

I've also thought a lot obout the 'specificity' of the training. I think I lacked this in 2012 (with the exception of the DCM).

As an example.
I trained for a 10km race (GIR) and my intervals were about 6:45-7:00 pace - even looking at this now, I know I was ill advised (my fault as it was my advice) and could have gone faster in training. Those intervals paces didn't improve over time either.

I also only done ONE 5km race in 2012 (in Feb) - even though I had told people I was focusing on the 'short stuff' for a while.

Also for my Half Marathon training (Clontarf in July) I felt I was doing good training, but only done 1 run over 13 miles in the build up to it - although I done a 1:34 - I could have gone faster with more 'specificity' in my training.

During all of 2012 I had run lots of hills in the Phoenix Park, but only as part of a run - I never focused on specific hill repeats.

On the positive front, things I done well were around nutrition - I feel I've read a lot on this and put into action what I've read. I also felt my DCM training was very well executed and I loved every minute of it.
I remained injury free for most of 2012 and only in the last few weeks before the Marathon did I pick up an injury. Luckily I got around the DCM in 1 piece, but it sort of knocked my November ans some of December out of whack.

Some of the Stupid things I've done in 2012 (just 'some' but not 'all')

Before the DCM Race Series 10m run, on the Wednesday before the race I went out and done a tempo run in a time faster than I had done the previous year. 3 days before the race. While I PB'd in the race I missed out on a sub 70 mainly due to the legs been fatigued.

Before the DCM Half Marathon I spent the previous night in IKEA getting 2 lockers and a book case for my daughters and then spent all night putting them up on my own. All the lunging etc I was doing really wrecked me the next day at the race and I felt I had no energy for the race.

So - having looked at all these things, I feel armed to approach 2013 with a new respect for running.

1st up is a 5k training plan that has me doing intervals at 3k pace. It also has me doing hill repeats - short hills and long hills.

2nd up is a 10k training plan - I'll be well armed from the 5k work that I'll have done and will be gunning for a sub 40 in April for the GIR.

3rd up is a Half Marathon Plan for Clontarf in July (or similar) - I'll be going all out for a sub 1:30. I know that the work I do at the 5km and 10km plans will really aid me for this race. I'll also do more runs greater than 13m in advance !!

Finally it will be the DCM plan - as I done 3:23 last year - I feel that 3:10 is a good target. Sub 3 is not in me yet.

In amongst all this is my final year in the MBA - and a lot of work travel between Feb and May.