Down the road to somewhere....

Bulmers74 · 02-11-2014 11:48pm #1

I've started this log in my head on many a run over the last 12 months or so and finally post DCM, it seems as good a time as any to actually do it. My introduction to Boards was via the mentored novices thread last year under the expert guidance of career_move where I picked up invaluable advice. I've also been a lurker on many other threads & training logs gaining further knowledge along the way.

My hope for this log is that it'll keep me honest in my effort & also to get valuable feedback from forum members.

Background - Started running on the treadmill in April 2012 to lose weight. Lost 5 stone & in spring 2013 started road running as I was fed up of the treadmill. Did my first 10k in April 2013 followed shortly afterwards by GLR half. Did DCM that year & came home in 3:28:57. Was injured at the start of this year & it took me a few months to get back to where I was. Decided in June to do DCM again and came home last Monday in 3:18:07.

Goal - My ultimate long term goal is to go sub 3 at some stage. How I'm going to do this I'm not sure. For now I think layering marathon cycle on cycle & see where it takes me is the way to go. Had thought about the Conn ultra in April as a way to improve marathon time also as it seems to have worked for others. I'll decide on a course of action in a few weeks. In the short term I entered the Waterford half today so it'll give me something to aim for post DCM.

For the record pb's to date are

5 mile 33.40 Kilfinnane 2014
10k 41:22 Coillte Dundrum 2014
10 mile 71:0x Frank Duffy 2013
HM 1:33:08 Waterford 2013
Marathon 3:18:07 DCM 2014

Looking forward to bettering these times into the future!

tang1 · 02-11-2014 11:59pm

Best of luck with the log, will be keeping a close eye on it.

martyboy48 · 03-11-2014 12:02am

Yessss

You've cracked!!!!!!
I'm opening another bottle

Seriously, great to see this log, it's been a while being asked for

Bulmers74 · 03-11-2014 12:03am

tang1 wrote: »

Best of luck with the log, will be keeping a close eye on it.

Cheers Tang. Hope you'll be back on the road soon & we can renew the Clonmel half experience again!

Ososlo · 03-11-2014 12:05am

Best of luck Bulmers with the training and log.

Was great to meet you finally and I look forward to watching all those times come a tumbling down over the coming months.

tang1 · 03-11-2014 12:09am

Bulmers74 wrote: »

Cheers Tang. Hope you'll be back on the road soon & we can renew the Clonmel half experience again!

You'll be well out of my league by time i get my fat ar$e back on the road.

Martypk · 03-11-2014 3:50pm

Hey Bulmers.

I enjoyed reading your report.

Good luck with your log. I hope to drop in from time to time as I try to get back on the DCM trail.

Netwerk Errer · 03-11-2014 4:32pm

Best of luck with the log J!! It'll serve you well and we'll get to see your secret formula.

SamforMayo · 03-11-2014 5:01pm

Best of luck Bulmers. Looking forward to watching your progress.

career move · 03-11-2014 7:07pm

Great to see you logging

Best of luck with it.

Hope the recovery is going well

pistol_75 · 03-11-2014 8:05pm

Best of luck with the log and your goals.

Bulmers74 · 03-11-2014 11:21pm

career move wrote: »

Great to see you logging Best of luck with it.

Hope the recovery is going well

Thanks c_m. Recovery is good - no major fallout to report. Didn't do anything until Saturday as my right hamstring felt a bit heavy. It'll be all easy miles for a while

Cleanman · 05-11-2014 8:43pm

Best of luck Bulmers. Any short term goals on the shorter stuff? Or would you try a few 5k's? Guaranteed PB at least:D

Bulmers74 · 05-11-2014 9:37pm

Cleanman wrote: »

Best of luck Bulmers. Any short term goals on the shorter stuff? Or would you try a few 5k's? Guaranteed PB at least:D

Alright T - good to meet you last week. Might try something in December after Waterford HM. A friend of mine is involved in organising a 10k in Newport on Stephens Day & I'll probably do it although it mightn't be the day for a fast time;) On the 5 k front I did do one last July but the course measured about 200m short so must give another one a shot now that I've just about forgotten the pain!

Bulmers74 · 05-11-2014 10:10pm

Sat 1st
5.03 @ 8:59
First run post DCM - legs feeling fairly good.

Sun 2nd
6.13 @ 8:56
Another handy run on an out back route from home.

Mon 3rd
6.15 @ 8:16
Did this in Limerick on the way to work parking up in Coonagh going in around town & back out the Condell Road. Pace was a bit on the fast side but it is a relatively flat route. Most of my usual routes around home would include some hills.

Tues 4th
7.07 @ 8:46
Out & back route from home before work. Try to get as many runs done in the morning as I can as if the day gets away from me time wise the run is in the bag.

Wed 5th
8.17 @ 8:27
In Limerick pre work again taking in the Dock Road, town, Clancy Strand, Condell Road & back. Cracking morning for a run - nice & crisp.

Planned midweek sessions for the next few weeks pre Waterford HM are as follows;
Week 1: (next week) some mp miles, maybe 2 x 3 miles or 3 x 2 off 2 or 3 minutes recovery.
Week 2: hmp miles, something like 3, 2 & 2 off 2 or 3 minutes
Week 3 : 7 hmp miles :eek:
Week 4: 2 or 3 hmp miles

Will probably keep the lsr between 12-15 miles with weekly total about 45-50 & a few strides in the odd easy run.

Bulmers74 · 05-11-2014 10:27pm

Below is the years mileage as at the end of October totaling 1526

Month Miles
Jan 6
Feb 0
Mar 100
Apr 182
Jun 207
Jul 259
Aug 279
Sep 276
Oct 217

Netwerk Errer · 05-11-2014 10:31pm

Bulmers74 wrote: »

Below is the years mileage as at the end of October totaling 1526

Month Miles
Jan 6
Feb 0
Mar 100
Apr 182
Jun 207
Jul 259
Aug 279
Sep 276
Oct 217

Jaysus man!! that's some running! Give the Kenyan's a chance:D

Bulmers74 · 05-11-2014 11:04pm

Netwerk Errer wrote: »

Jaysus man!! that's some running! Give the Kenyan's a chance:D

HaHa - just lots of easy running!

pistol_75 · 05-11-2014 11:06pm

Bulmers74 wrote: »

HaHa - just lots of easy running!

Had you done any running before March? Or were you on a break/injured?

Bulmers74 · 05-11-2014 11:12pm

pistol_75 wrote: »

Had you done any running before March? Or were you on a break/injured?

Early last December I had a non running operation & around Christmas I went back on the road but ended up doing too much too soon & got injured which put me out for January & February.

Martypk · 08-11-2014 1:57pm

Bulmers74 wrote: »

Below is the years mileage as at the end of October totaling 1526

Month Miles
Jan 6
Feb 0
Mar 100
Apr 182
Jun 207
Jul 259
Aug 279
Sep 276
Oct 217

That`s an impressive step-up from 0 in Feb to 100 in March. I`m not even going to comment on the rest of the year!

I`ve just done 5 short runs over the last 8 days of 2 and 3 miles and until today all was going well. Starting to get pain in the knee again. Back to resting for another few weeks. Hopefully the weight training on the hips and core will improve things.

Bulmers74 · 08-11-2014 11:50pm

Martypk wrote: »

That`s an impressive step-up from 0 in Feb to 100 in March. I`m not even going to comment on the rest of the year!

I`ve just done 5 short runs over the last 8 days of 2 and 3 miles and until today all was going well. Starting to get pain in the knee again. Back to resting for another few weeks. Hopefully the weight training on the hips and core will improve things.

Alright Marty. Yeah it looks a bit of a dramatic increase alright but during Jan & Feb when I was 'off the road' I had maintained some of my fitness on a cross trainer. Just from memory I think I was probably doing or 4 or 5 sessions a week between 30 & 60 minutes. I suppose it's different for everyone coming back & depends on the injury. Best of luck with the rehab.

Bulmers74 · 09-11-2014 7:25pm

Thurs 6th - rest

Fri 7th - 10.37 @ 8:27
Did this in Limerick after work before heading out for a night on the town. Got caught in a heavy shower in the first couple of miles & thought I wouldn't warm up - but I did.

Sat 8th - 4.47 @ 9:04
Did this yesterday afternoon on an out & back from home. Thought about bagging it altogether due to a hangover but glad afterwards that I didn't.

Sun 9th - 12.05 @ 8:37
LSR out & back from home. The 6 miles out have an elevation gain of about 600ft so most of my easy runs are run in a negative split.

The niggle in my ankle which was freaking me out the week before DCM is still hanging around so going to head to the physio during the week & see what he says. It doesn't bother me when running but I can feel it when stationary. No harm to get a rub down anyway. Going to try and get one in around once a month going forward.

martyboy48 · 09-11-2014 11:50pm

I'm dead jealous of those splits you hit on friday. So consistent compared to anything I do

Also, how many meters in 600ft

martyboy48 · 09-11-2014 11:53pm

I'm dead jealous of those splits you hit on friday, so consistent compared to
anything I do

Also, how many meters in 600ft

Bulmers74 · 10-11-2014 12:50pm

martyboy48 wrote: »

Also, how many meters in 600ft

Think there's roughly 1 of your units in every 3 of mine

overpronator · 10-11-2014 12:58pm

Just spotted this log now, all the best with it Bulmers, I think there is alot to come from you.

Bulmers74 · 10-11-2014 2:32pm

overpronator wrote: »

Just spotted this log now, all the best with it Bulmers, I think there is alot to come from you.

Cheers op. Any decision on a spring marathon yet? Will probably do Limerick myself.

overpronator · 10-11-2014 2:46pm

Bulmers74 wrote: »

Cheers op. Any decision on a spring marathon yet? Will probably do Limerick myself.

99.99% sure its going to be London again, wont get the email confirmation until December so it wont be absolutely set in stone until then. April seems a world away at this stage. Any ideas what plan you intend to go with?

Bulmers74 · 10-11-2014 3:22pm

overpronator wrote: »

99.99% sure its going to be London again, wont get the email confirmation until December so it wont be absolutely set in stone until then. April seems a world away at this stage. Any ideas what plan you intend to go with?

Not sure yet. I followed Meno's graduate plan with higher mileage for DCM & it served me well. Might try and incorporate a second weekly session into that plan & see how it goes.

Bulmers74 · 16-11-2014 12:33am

Mon 10th - 6.58 @ 8:19
http://connect.garmin.com/activity/633612348
Did this on the way to work - can't say I remember too much about this run now.

Tues 11th - 8.50 @ 8:39
Out & back from home pre work again.

Wed 12th - 9.08 @ 7:31
http://connect.garmin.com/activity/633612319
Was working in Dublin & got this done in the Phoenix Park when I was finished. Plan was 2 x 3 mile @ mp with 1 mile easy in between. First session since DCM that wasn't at easy pace and wondered beforehand how it would go. Splits for the pace miles were 7:15, 7:18, 7:19 - 7:22, 7:27, 7:14. Happy enough with how it went. First 3 miles were handy enough as they were net downhill from the Castleknock gate & down the North Road. Did the easy mile in between too fast at 7:45 :rolleyes:. Was blowing a bit in the second last pace mile which was up the Upper Glen Road but picked it up again for the last mile.

Thurs 13th - 5.83 @ 8:12
http://connect.garmin.com/activity/633612307
As it was lashing rain when I was passing through Limerick I did this around Shannon prior to work. Didn't particularly enjoy it as there were lots of concrete footpaths & road crossings.

Fri 14th - 7.03 @ 8:26
My standard default easy run - 7 miler out & back from home. Did 5 strides in the last mile.

Sat 15th - 14.15 @ 8:29
Felt good on this run this morning. Did it on empty as I do on most easy runs. Splits were
1 9:19.3
2 8:54.4
3 8:35.4
4 8:28.7
5 8:29.0
6 8:43.7
7 8:26.7
8 8:37.4
9 8:23.2
10 8:23.4
11 8:13.7
12 8:11.9
13 8:11.1
14 7:56.9
15 1:01.2

Picked up the pace in the last mile as a quick check of the watch suggested I could get home in under 2 hours :rolleyes: It's the little things that make me happy

Stopped the watch at 1:59:56

Down the road to somewhere....

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