Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.

SamforMayo · 10-02-2014 7:09pm

Darren 83 wrote: »

Probably one off hals plans, did my clubs plans and got injured put me out all together.

Good luck with your goals! There will probably be a novice s thread with a plan on here, I followed it last year and it was great, both the plan and the advice available.

adrian522 · 11-02-2014 11:09pm

Tuesday:

3.8 miles @ 10.2 m/m

Well it's not getting any easier, the runs are a bit of a struggle at the moment, wind and snow didn't help either. Hopefully the fitness will start to come back before too long !!

vitani · 11-02-2014 11:38pm

Ah, it will. I was out for about four weeks late last year and my first run back was absolutely horrible. It took a good few weeks but the fitness was still there, and came back quite easily in the end.

Just keep it at an easy pace and don't make big jumps in your weekly mileage too quickly.

SamforMayo · 12-02-2014 3:35pm

adrian522 wrote: »

Tuesday:

3.8 miles @ 10.2 m/m

Well it's not getting any easier, the runs are a bit of a struggle at the moment, wind and snow didn't help either. Hopefully the fitness will start to come back before too long !!

Don't panic, build up slowly, this weather would make anyone struggle

adrian522 · 12-02-2014 4:34pm

Will do, I was just checking my times from this time last year and it was something similar, I was probably in a worse position if anything.

At least I can now say I've run in the snow. And with less hilarious results than that deadspin video.

adrian522 · 13-02-2014 9:36pm

Thursday:

4.17 Miles @ 10.28

There seems to be a recurring theme to my runs, when I leave the weather is calm blue skies etc. Within 10 mins gale force head winds and either sleet or snow.

Also how can the wind be against me on the way out and the way back?

Anyway, another good session with some strength and core work at the end. Enjoying the lunchtime runs, gives me more free time in the evening for sitting on my sofa.

adrian522 · 15-02-2014 5:41pm

Saturday:

5.2 miles @ 10.32 m/m

Good weather today for a change. The start of this run was a bit of a struggle, I was probably dehydrated or something but I felt very weak for a time and felt like giving up after about 1.5 miles. I decided to push on and went on to run over my target distance of 5 miles. Didn't set any land speed records but that's not the point at this stage.

That's my week done, after starting on Sunday, I got out 3 times this week, so happy with that. Hopefully I'll be able to up the milage a bit next week but still no thoughts of doing anything other than easy miles at this stage. Intervals, Hills and tempo runs can wait.

Weekly totals:

13.17 miles - 2:17:40 - time

adrian522 · 17-02-2014 8:53pm

Monday:

5.45 miles @ 10:28 m/m

I'm starting to enjoy the sessions a bit more now, tonight was the first run where I was able to go in short sleeves and that felt good to be honest, even if I did get very wet halfway through.

My pace is still about the same but my HR is way down on last week indicating that my easy runs are getting a bit easier. Today was also the first time I finished a session and felt I still had more in the tank if necessary.

I still get a bit of soreness in the knee area so I may just go to the physio to get some advice there.

On another note I've managed to get tickets for France v Ireland in Paris next month so that should be a fun weekend and set my progress right back !!

SamforMayo · 17-02-2014 9:12pm

adrian522 wrote: »

Monday:

5.45 miles @ 10:28 m/m

I'm starting to enjoy the sessions a bit more now, tonight was the first run where I was able to go in short sleeves and that felt good to be honest, even if I did get very wet halfway through.

My pace is still about the same but my HR is way down on last week indicating that my easy runs are getting a bit easier. Today was also the first time I finished a session and felt I still had more in the tank if necessary.

I still get a bit of soreness in the knee area so I may just go to the physio to get some advice there.

On another note I've managed to get tickets for France v Ireland in Paris next month so that should be a fun weekend and set my progress right back !!

Good stuff! and sure one weekend wont set you back at all

adrian522 · 19-02-2014 9:39pm

Wednesday:

4.8 Miles @ 10.18 m/m

Nice run at lunchtime today. Great weather and pleasant run. My HR monitor informed my that my HR hit 101% of my max so something obviously wrong there.

Trying to be good and also doing some core and strengthening work in order to help prevent knee problems. Hoping for the best in that regard.

Hopefully get another one or 2 runs in this week and try to vary the sessions a bit from next week.

adrian522 · 21-02-2014 3:00pm

Friday:

4.76 Miles @ 10:07 m/m

Nice run today, glad I got it in because I'm really busy today and have NCT tonight and then supposed to be going for pints, which will probably write off tomorrow too.

Anyway the times are gradually creeping down as I continue to get a little fitter.

Hoping for one more run this week and I'll aim for about 8 miles or so. I'll be down in Kilkenny so I'll have to sort out a route down there, around the ring road maybe!

adrian522 · 23-02-2014 6:08pm

Sunday:

7.22 Miles @ 10:40 m/m

Trying to get back into a long slow run at the weekend, not that long but a step up from my weekday runs. I kept it as slow as I could though the HR was still quite high.

Tough going at times with a pretty strong wind, I don't think it would have been a good idea to go too much further at this point.

Onwards.

Weekly Totals:

22.22 Miles
3hrs 51:31

adrian522 · 26-02-2014 12:06am

Tuesday:

5.20 Miles @ 10:46 m/m

So, easy paced run tonight. Following on from a thread on the main forum I've been trying to keep the heart rate down on my easy runs. As a result I am running a good bit slower but the runs are more fun and hopefully will enable me to train more.

As an example tonight my average HR was 149, whereas last week most of runs had an average HR of about 167 so that is a fair difference. My max HR would be around 185 or maybe a little more.

Overall tonight was fun, felt I could have run a good bit longer.

Anyway, after this week I'll look to step up the training a bit and maybe introduce some more interval or tempo runs as well as continuing the easy runs.

I'm also trying to do some strength work and some core work so will try to keep that ticking over.

adrian522 · 26-02-2014 9:34pm

Wednesday

4.01 Miles @ 10.35 m/m

Not much to say about this one. It was an easy pace and pretty slow but I still found it quite difficult, not eating great or not hydrated enough but found it a bit of a struggle.

Anyway one of those sessions just to get through I guess.

adrian522 · 28-02-2014 7:16pm

Friday:

4 Miles @ 9.44 m/m

Well my first "Quality" workout of the year. Went out with the idea of doing a tempo type run, 1 Mile easy, 2 Miles at threshold pace and 1 mile warmdown.

I was trying to pace myself based on HR as I've no idea what my paces are currently. So I was aiming for HR of 82% of max for the easy miles and 90-92% for the pace miles.

Was tough to keep the temp pace at only that HR level as I was frequently up around 94-95%. Anyway good session and nice to have a changed from all the easy miles.

Paces:

Mile 1(Easy): 10:10
Mile 2 (Threshold) 8:57
Mile 3 (Threshold) 9:35
Mile 4 (Easy) 10:12

Totals for February:

Distance: 52.40 Miles
Duration: 9:04:53

Not bad for February considering I only started back on Feb 9th.

adrian522 · 02-03-2014 12:11pm

Sunday

8.35 Miles @ 11:07 m/m

Long Slow run I guess, slow anyway, and the distance about a mile on top of last weeks effort so all good.

Biggest challenge was actually trying to keep it slow.

Anyway, rounds off a nice week of training, the miles are slowly creeping up.

Dreaded physio appointment tomorrow, hopefully it goes well,

Onwards to next week !

Weekly Totals:

Distance: 21.56 Miles
Time: 3:50:08

adrian522 · 04-03-2014 10:38am

Monday:

6 Miles @ 10:21 m/m

Easy pace again, quite an enjoyable run, a little longer than my mid week runs have been recently. Didn't feel too much ill effects from the 8 miles the day before.

Weather was just about perfect for running so no excuses really, still just building up miles at this point.

Hoping to get in a tempo and an interval session this week, but I'll see how the body is feeling!!

I've been to the physio and advised to work on stability in order to prevent injury so that will be fun

adrian522 · 05-03-2014 9:03pm

Wednesday:

Interval Session 4x400m with 200m recovery.

Started with 2 mile warm up at easy pace, followed that up with 8 reps of 400m with 200m recovery and finished up with a 2 mile warm down at easy pace.

I have to say I had completely forgotten how far 400m can be.

Anyway:

2.05 miles @ 10:38 m/m

8x400m:

1. 1:45
2. 1:58
3. 2:02
4. 1:52
5. 1:57
6. 2:08
7. 1:51
8. 2:04

2.01 miles @ 10:27 m/m

As you can see the 400 times were a bit all over the place, but hey it's a starting point!!

Total 7 Miles.

adrian522 · 07-03-2014 7:40pm

Friday:

Tempo Run

1.5 Miles Warmup 10:47 m/m
2.5 Miles @ Pace 9:10 m/m
1 Mile Warmdown 10:28 m/m

Total: 5.08 Miles @ 9:55

Good session, enjoyable, took a day off yesterday when I could have done a few easy miles, today I was glad to get this session in. Hopefully get a 9-miler in over the weekend!

adrian522 · 08-03-2014 1:02pm

Saturday:

3 Miles @ 11:16 m/m

Decided to go for a recovery run first thing this morning.

Was a bit of a struggle, feeling a bit of pain on my left leg, which is a worry. I'll give the long run a go in the morning but I'm prepared to abandon it rather than run through the pain barrier.

Heading away for a week on Thursday so trying to get a good bit of training in before then!

adrian522 · 09-03-2014 12:19pm

Sunday:

Long Slow Run
9 Miles @ 11m/m

Was a bit of a slog at times today and I found it difficult to settle into a rhythm, usually going too fast at times, then needing to slow right down, was a bit better in the second half of my run,

I stashed some water on my route so I was able to refuel after about 5.5 miles which I found great.

Distance wise I found it tough, 9 miles was about my limit for today. My various aches and pains are telling me its time to take a step back week.

I've 3 days back to back now, so will probably take a full rest day tomorrow, hopefully get runs in on Tuesday and Wednesday because I'm away for a week on Thursday.

Anyway, Weekly Totals:

Distance: 30.13 Miles
Time: 5:17:56

SamforMayo · 09-03-2014 3:03pm

That's a big jump in miles this week , step back week is a good idea.

adrian522 · 09-03-2014 5:18pm

SamforMayo wrote: »

That's a big jump in miles this week , step back week is a good idea.

Yeah I figured on going hard this week knowing I will be doing little enough between next Thursday and the following Wednesday.

I also had 5 days running instead of my usual 4.

adrian522 · 11-03-2014 10:09pm

Tuesday:

6.3 Miles @ 11:29m/m

I've been reading Daniels Running Formula and I have to say I think its a goldmine of advice and info.

Anyway, having read a little I've come to the conclusion that I may be running my easy runs a little to fast. While I found them easy my HR was up around 82% of max, while Daniels and just about everyone else recommend that these should be done at a HR of around 75-78% so I've tried to slow them down a bit.

It did feel a little like walking more than running at the start but I guess that's why they call it easy paced.

Anyway, I was also trying to concentrate on breathing a little better and try to put some structure on that which I also found difficult but I will persevere.

Onwards.

adrian522 · 14-03-2014 1:08pm

Friday

8.1 miles @ 10.45 m/m

Very fun run today, over in paris for the match so run today took me through montmarte, down to the, Louvre,along the river up to place De la concorde,champs elysees and up to the arc de triomphe

Very impressive sites altogether. Happy to get a run in today as there won't be much time over the next day or 2 I don't think.

Ososlo · 14-03-2014 1:21pm

You lucky duck adrian! Super run! Nothing like Paris in the springtime

enjoy...

adrian522 · 15-03-2014 12:07pm

Saturday

3 miles @ 12.05 m/m

3 recovery miles this morning, nothing too strenuous.

SamforMayo · 15-03-2014 9:54pm

Id say you will need a week of recovery runs to get over the celebrations in Paris tonight! Enjoy.

adrian522 · 17-03-2014 1:08pm

Monday

6 miles @ 10.44 m/m

Nice run in valencia today through the park up towards all their mad futuristic looking buildings.

I probably left it too late to go running as it was 26 degrees by the time I got going which is a bit too hot for my liking.

Anyway happy St. Patrick day everyone, I'm off to drink some tinto verano.

adrian522 · 22-03-2014 4:12pm

Saturday

10 Miles @ 10.44 m/m

Wow, 4 full days with no running, amazing how quickly my motivation disappeared after missing a few days.

Got back on track though with my weekly long run as planned.

Next week I hope to get back to running 4-5 days per week and also to do some repetition or interval sessions. I've my first race of the year in 3 weeks time so time to get cracking.

Had a rather unsavoury incident with a motorist today running a red light and nearly hitting me, welcome home I guess. Nice bit of wind and rain today too.

Weekly totals:

Week ending 16/03

Distance 17.40 Miles
Time: 3:15:40

Week ending 23/03:

Distance: 16.01 Miles
Time: 2:51:45

SamforMayo · 22-03-2014 5:53pm

What s the race Adrian?

adrian522 · 22-03-2014 5:57pm

SamforMayo wrote: »

What s the race Adrian?

The race is the bhaa 10k in the k club on April 12th.

adrian522 · 24-03-2014 10:02pm

Monday 5 Mile Tempo Run

Tempo run today, my first session running at anything other than an easy pace since March 7th. It's been too long.

It was a whole lot of fun for the most part, despite the wind and rain.

I started off with an easy mile, then picked it up in mile 2 and then 2 quick (well high intensity) miles followed by 1 cool down easy paced mile.

Paces:

1. 10:14
2. 9:27
3. 9:04
4. 9:08
5. 10:42

As far as where I am i relation to my 10k i have no idea, I don't feel like I am ready to run sub 50, 54 or 55 seems more realistic but I will see on the day.

Glad to get this session in tonight as I nearly bailed on the session driving home in the rain.

adrian522 · 25-03-2014 8:47pm

Tuesday

5.6 miles @ 10:43 m/m

So I've been reading Daniels Running Formula, his basic fitness plans are color coded.

I've decided to have a go at running the blue plan for a while. It's divided into 4 phases the first of which is base building.

I feel I've a good amount of this sort of work done anyway at this stage but I'll give it a go for a few weeks before moving onto phase 2.

He proscribes time based targets, so tonight was 60 mins easy running.

One thing about the plan is the long runs are shorter than what I've been doing so I may be adding a bit to the long runs.

Anyway I won't get to complete the plan as I'll be starting a marathon plan around July to take me up to DCM.

I've never really properly followed a plan before, always taking bits I liked from different plans but I'm determined to follow one for Dublin.

Rest day tomorrow.

adrian522 · 27-03-2014 8:06pm

Thursday

45 mins Easy + 8 Strides (20 Seconds each with 1 min recovery)

Following the Daniels Blue plan still. A shorter run with the strides at the end. It was a nice run. The strides at the end certainly add something interesting to the session.

They are not difficult but it makes a change from the endless easy miles.

The 45 mins consisted of 4.24 miles @ 10:36 m/m which is a bit quicker than my easy miles have been so I guess my fitness is slowly improving as my HR remains the same.

Tomorrow the plan calls for a pretty involved session that I've set up on Garmin Connect and sent to the garmin so ready to go.

Plan is for 5 days running with 2 quality workouts.

All good so far.

adrian522 · 28-03-2014 7:30pm

Friday

15 min Easy
4 x 4min Hard effort with 3 min recovery jog
15 min Easy

This was the first of the quality sessions from the Daniels Blue plan was today. As above it's a pretty nice workout, I went pretty hard on the repititions but I guess that's the point.

I found the 3 min recovery jog enough to recover for the next set, not sure I could have done too many more though.

The paces for the 4 min sets were as follows:

8:08/7:57/7:53/8:18

Which is not too bad the last one was uphill so was a bit slower.

The recovery paces were

11:16/10:57/11:06/11:32

Total 5.84 Miles @ 9:57 m/m

adrian522 · 30-03-2014 4:40pm

Saturday, Watching Rugby,eating and drinking primarily. Didn't even get to pick up my coffee off Donnacha.

Sunday

Long Slow Run 11 Miles@ 10:49 m/m

The run was not too bad considering my condition. The miles were a little slower than I would have liked but I got through the miles easy enough in the end.

I guess the important thing at this stage is to get the miles done and not worry too much about the pace.

I used a Gel for the first time on todays run. It was a high 5 Iso Gel. I didn't have any problems taking it apart from getting the thing open. I did stop running completely to take it though.

Weekly Totals:

Distance: 32.78 Miles
Duration: 5:41:37

adrian522 · 31-03-2014 7:59pm

Monday 60 Mins Easy Running

5.43 Miles @ 11 m/m

The plan called for easy miles but they didn't feel too easy. Still feeling the effects of the long run yesterday.

A few aches and pains and what not.

There is supposed to be a quality session tomorrow but I'll have to wait and see on that front.

Monthly Totals:

Distance 110 Miles
Time 19:39:26

That 110 is the most I've ever run in a single month!

adrian522 · 03-04-2014 8:41pm

Tuesday and Wednesday no running due to illness. Such a frustrating thing, but taking a few days off is certainly the best thing to do.

I was off work yesterday and bored senseless, was half tempted to do a few easy miles but not well enough and half afraid of running into a work collegue or his wife who live up the road.

Today, back in work, still not 100% but decided to give it a go after work after some deliberation.

The days I missed had intended to be a quality session (8x400m repeats) and a rest day, so only missed the one session. Decided not to try and play catch up and ust pick up the plan from Thursday.

Thursday

45 mins easy running (10:04 m/m) followed by 8 strides of 20 seconds each with 1 min recovery.

All good, run was fun and weather was nice, went a different route and got a little lost before figuring out where I was, then stumbled across Eamonn Ceannt Park, which is actually really nice, I might start going here for my intervals in future.

The paces for the strides were in and around 6:30-7 m/m pace!

Anyway, hopefully back on form from tomorrow!!

Total 5.56 Miles

adrian522 · 04-04-2014 7:16pm

Friday:

10 min Easy, 8x400m Repeats with 400m Recovery, 10 min Easy

This is actually a pretty tough session, it looks so easy when written down. It's from Daniels Blue plan, which I am trying to follow though I still haven't managed 2 sessions in a week as yet.

The Repetition pace at my level of fitness calls for 400 times of 1:54. I'm using the Garmin for measuring so it won't be exact and I'm also using the Garmin to measure 0.25 miles rather than switching everything to km.

The Garmin is good in the sense that you enter a target pace range and it tells you to speed up or slow down which gives you 400 times close to what you were aiming for.

400 Times:

1:57.5
1:55.2
1:54.7
1:50.6
1:54.5
1:54.8
1:56.3
1:53.8

Not too bad at all. Overall it's a pretty tough session but I'm hoping these will stand to me in the weeks and months ahead.

I dropped out to Amphibian King after work and picked up a few different gels to try out on my long runs to see which agree with me and which don't, hopefully try the first of them this weekend!

adrian522 · 05-04-2014 12:51pm

Saturday

4 Miles Recovery 11:13 m/m

Nice to get out today, I found my HR was elevated even at the slower paces, presumably a result of yesterdays session. Anyway, good to get this in as I missed a bit earlier in the week.

I had intended to do a 12 mile run tomorrow but looking at my mileage I feel it should be shorter. Most of what I've read says the long run should be about 30-33% of your weekly mileage so I may cut back on that a little.

adrian522 · 06-04-2014 9:17pm

Sunday

Long Slow Run 12 Miles @ 10:55 m/m

Wow, what an enjoyable run this evening.

I woke up this morning with a considerable hangover, knowing that if I was to get a run in before dinner I would need to be out the door by 10am, I pretty much dismissed that possibility fairly early and was glad I did as the weather down in Kilkenny was pretty poor.

By the time I got back to Dublin the weather was great, I watched the Leinster match then headed out, it was one of those really enjoyable runs where the miles seem to fly by and the conditions were just about perfect.

Anyway, I tried out a High 5 energy gel at the 6 mile mark, I had no trouble digesting it and it seems to give me the expected boost.

I bought 5 different types of gels on Friday so I'll try them on different runs and see what works best. So far I've had the Isogel and the standard one.

I'm also in the market for a new pair of shoes as there are 200 miles in my current pair I'd like another set so I can alternate them day by day and when the current pair go to the great gearbag in the sky my new pair will be will broken in.

Weekly Totals:

Distance: 32.93 Miles
Time: 5:48:12

Aiming to stick around 32-33 miles for 4 consecutive weeks before bumping up the mileage again.

adrian522 · 07-04-2014 7:13pm

Monday

60 mins easy paced run

5.72 Miles @ 10.29 m/m

The sun was shining when I headed out but it turned into one of those biblical downpours to the point I was actually laughing at the weather. Tonight was possibly the wettest I've ever been.

Good start to the week though.

adrian522 · 08-04-2014 7:00pm

Tuesday:

10 min easy
8x400m with 400m recovery
10 min Easy

400 times(target 1:54:00):

1:56.2
1:52.7
1:53.0
1:53.0
1:54.6
1:49.8
1:53.8
1:53.5

Pretty good session today. It was a bit windy but other than that perfect. The Intervals were a bit easier today, the times a bit more consistent and my HR monitor shows I didn't need to work as hard.

10K on Saturday, not sure whether to keep the days easy between now and then or do one more session on Thursday.

This my my 6th consecutive day running, but I still feel good and not worn out or anything.

SamforMayo · 08-04-2014 9:46pm

Hi, I'm also intending doing a 10 km Saturday and I intend keeping it easy between now and then, did a tempo run today. Will probably do 7/8 tomorrow and 4 Thursday, rest Friday. Want the legs to be fresh for Saturday.

adrian522 · 08-04-2014 10:41pm

I guess I'll have an easy day tomorrow and see how things are feeling on Thursday!

I want to give my 10K a good go, not only to run a decent time, but my training paces over the next few months will be based on my performance in this race, so want to be as prepared as possible.

Darren 83 · 08-04-2014 10:50pm

SamforMayo wrote: »

Hi, I'm also intending doing a 10 km Saturday and I intend keeping it easy between now and then, did a tempo run today. Will probably do 7/8 tomorrow and 4 Thursday, rest Friday. Want the legs to be fresh for Saturday.

Personally I like to have two days no running before a race keep the legs fresh, best of luck on Saturday.

adrian522 · 09-04-2014 8:24am

Darren 83 wrote: »

Personally I like to have two days no running before a race keep the legs fresh, best of luck on Saturday.

I reckon I will run Thursday certainly, maybe just a few easy miles though.

adrian522 · 09-04-2014 7:42pm

Wednesday

45mins Easy Running - 4.1Miles@10:58 m/m

8xStrides - 20 Seconds each with 1 min recovery

Tough going this evening, never really got into the run. A little pain here and there, maybe time for a day off.

adrian522 · 10-04-2014 9:52pm

Thursday

5.25 Miles @ 10:25 m/m

No day off here. Got a new pair of shoes so had to take them for a test drive. Moving from a support shoe to a neutral shoe so will take some getting used to. I'll introduce them gradually.

That makes it 8 days in a row running, definitely a day off tomorrow as race on Saturday.

Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.

Comments