Keep Improving

Saturday 06/08/11

7.26 Miles = 1.11.54 - (Pace = 9.55)

This was a hilly route and found first 5 miles fairly tough, even running at this pace. Last couple of miles downhill, fairly easy.

Sunday 07/08/11

Cross Train - approx 2/3 miles

Went to Croke Park to watch Kilkenny play. Am counting walk from upper Dorset Street to Croke Park and back as a cross train.

Monday 08/08/11

3.70 Miles = 44.29 - (Pace = 12.00)

Had quiet an amount of beer/fags at the match yesterday and last night. Got up and ran this recovery run this morning. Nearly puked in the last mile due to the excesses of the night before. Sitting here, now feeling sorry myself.

Thursday 11/08/11

Treadmill = 6K = 33.24.

Tempo run

1k at 9kph
4k at 12kph (8.00 minute per mile pace).
1k at 9kph

No motivation to run this today. However, was surprising, once i got into it, i actually enjoyed it and found the tempo pace easier than normal. Maybe the increase in mileage and tempo work is helping. A nice confidence boost.

Monday 15/08/11

3.71 Miles = 44.04 - (Pace = 11.52) - Recovery Run

Right calf still feeling a little tight/sore. Not hindering me running, just never had this feeling in the calf before.
Rubbed deep freeze into calf after the run and wife spent 10 minutes massaging it last night. (Does massage as part of her job).
Not sure, if it made any difference. She said that the calf muscle is very tight. Still feeling it this morning, but at this stage, it's not a problem to run. Need to keep an eye on it though.

Thursday 18/08/11

Treadmill = 6K = 35.22.

Took it easy as had Frank Duffy on Saturday. Also wedding on Friday.
Did not drink at the wedding. First time ever. Think my mates were a bit shocked.

Saturday 20/08/11

Frank Duffy 10Mile

Longest race i have ever ran was 10k so this was my first longish race. Target at the start of the year was 1.20.00 (8 minute mile) and that was my plan. Wife also ran this.

Up at 6am, drove up to Dublin, parked at 8.20am. Nice and early and got good parking spot in the park.

Race

Started about halfway down in Wave 1. My wife started in Wave 2.
Plan was to try and run 8 minute miles. First mile, very chaotic. Like everyone else has already stated, too many slower runners to pass. I spent most of the first mile on the grassy verge, jumping up and down off kerbs and getting stuck behind slower runner. My pace during this mile was 8.37 but i managed to reach the first mile at 8.13.
Traffic eased slightly after this. Ran second mile in 7.56. After this i never really checked to see how fast my miles were been ran. Basically i just went on the average pace on the garmin. At end of mile 2 my average pace was 8.02.
Miles 3 & 4 went fairly good for me. Was holding myself back a little. i haven't ran 10miles at this pace before and was afraid i would die later on. So was concentrating on holding pace near 8.00.
My average pace at the end of mile 4 was 7.57 and was happy with this. Only thing i was worried about was that the mileage on my garmin was hitting the mile marker about 50 metres before the signs.
Found mile 5/6 the toughest miles of the race particularly up by chesterfield avenue. Spent virtually the whole time running onthe grass passing people and mile 5 was my slowest mile of the race i would say. My average pace had dropped to 8.00 by the time i started mile 7.
I wasn't feeling confident of hitting 1.20.00 at this time. Mile 7 went ok, was battling along with couple of other guys who seemed to be going for sub 80 as well. Mile 8 was surprisingly a good mile for me. Was passing loads of people, average pace was back down to 7.57. Mile 9 was downhill mostly and was fine aswell. When i hit the sign for the last mile my time was 1.11.55 so i had 8.05 to get my sub 80.
Went up the hill as hard as i could and fought as best i could to the finish line which seemed to take forever. My garmin registered 1.20.00 exactly at the finish line. Checked website and chip timed at 1.19.57 so i done it by 3 seconds. Really happy with this. From the list of target's i set at the beginning of the year, it was the first one i've hit.

Overall i really enjoyed the experience of running a race with so many people in it. Great atmosphere and really well organised. My wife finished in 1.33.39 and was happy with that as 1.35 was her target.

Negative's same as everyone else.
1. Too many slower runners in Wave 1.
2. Water was in cups - perfer bottles
3. Chesterfield avenue - very narrow pathway, had to run on grass.


Sunday 21/08/11

3 - 4 mile walk with the dog as a cross train.

Monday 22/08/11

3.73 Miles = 43.55 - (Pace = 11.47) - Recovery Run

My right shin is sore. Had a slight soreness in this leg last week. Felt fairly sore today when i woke up. Switched the shin compression sleeve from the left shin to the right this morning for this run. Done lots of stretching and put ice on it for one hour. Still not feeling great. Will ring physio tomorrow and try and get to see him this week. Bit worried about this as training has been going well recently.

Saturday 27/08/11

Did not run on Thursday due to right shin soreness - afraid to aggravate this. Went to physio Sat morning and said it was overuse injury on right shin. He worked on both shin's as left one was slightly sore.
Said i was ok to run Tinryland 4 miler later on that day.

Tinryland 4 Mile

Ran this race last year and really enjoyed it so travelled over to Carlow again for it. As i'm doing a marathon plan, this was too low of mileage for me. So i done 2 miles warm up and 2 mile warm down after the race (8 miles in total).
Goal at the start of the year was sub 28mins which i didn't believe i was anywhere near this, but decided to give it a try and go for 4 sub 7 minute miles.

Started off in the middle of the pack as some very good runners in this field. First mile has some downhill so normally is the fastest mile of this race. Tried to hold back slightly on this mile and was 6.45 at the first mile marker. Second mile is more flat and aim was to try and hold this pace. Found it slightly tough at times (about 20 army cadet's cruised past me early on this mile). Second mile was timed at 7.03 so i was still on target but i was really feeling it and the third mile is normally the hardest with a very log drag for half a mile and some uphill.
Passed the army cadets on this mile but was feeling like s**t. Ran this mile in 7.46 and this was where i lost anyhope i had of getting near 28 minutes. Last mile is an easier mile, i dug in as best i could with some help from the cadets who came past me again with some motivating chants. Ran last mile in 7.12 so my overall time was 28.46.
Well off my target at the beginning of the year for 4 miles, but in all honesty i knew i was nowhere near this pace. Finished 98/253 (ok), and knocked 73 seconds off my time last year which was 29.59.
So all in all, not going to beat myself up about it. Time shows that i have improved a little in the last couple of months since i have upped my mileage and managed to stay relatively injury free.
Plan know is to Kilkenny Half Marathon in September (my first half) with a goal of 1.50.00.

Wednesday 31/08/11

7.37 Miles = 1.11.51 (9.45 pace)

Ran on GAA Pitch Grass. Legs sore.

Saturday 03/09/11

15.11 Miles = 2.29.50 - (Pace = 9.55)

Had ice bath Friday night and wore compression socks afterwards to help the muscles in the legs which were very weak last week.
Ran this 15 miles and really enjoyed it. Last couple of miles were hard but always felt i was going to finish.
Have decided also to take a few days off and to start back running on Thursday. Hopefully the few days rest will refresh the legs and help me finish the training plan without any injuries.

Sunday 04/09/11

Cross Train - 3 miles approx

At the all ireland final (a proud Kilkenny man) so counting the walk from dorset street to Croke Park and back as cross training.

Also heavy few days of drinking (sunday & Monday) celebrating the victory. Probably be the last drinks i have before the marathon.

Saturday 03/09/11

16.49 Miles = 2.42.21 - (Pace = 9.50)

Ran this on the road. Happy enough with how it went. First 6 miles, leg's were a bit weak and found it tough. But gutted, it out and next 6/7 miles felt very easy and found it hard to hold my pace back. Last three miles, legs were feeling it a little bit. But could have ran further if i needed to.

Sunday 04/09/11

Cross Train - 3 mile walk approx

Recovery 4.28 miles tonight. Hope the legs are ok after saturday.

Wednesday 14/09/11

8.17 Miles = 1.20.31 - (Pace = 9.51) - Easy Run

Supposed to do this run on Tuesday, but late home from work so only got to do it last night. Was concerned my legs might be f**ked from recent mileage. Their not in great shape but still managed to do this.
Plan tonight is 5 miles, probably somewhere between easy & recovery. My legs don't feel the best today.
After tonight's run, will rest the legs until half marathon Sunday and have ice bath saturday night.

Sunday 18/09/11

Kilkenny Half Marathon

My first ever half marathon. Target at the beginning of the year was 1.50.00.
Thought based on Frank Duffy run, i could do somewhere between 1.46 - 1.48. Decided to start out at 8.05 pace and see how i went.

Anyway first mile, lost the run of myself alittle and ran it in 7.48, passed out quiet a few people, but felt ok. Second mile the same time my average pace was 7.48. Around this time i noticed the 1.45.00 pacers ahead of me. They seemed to be running around the same pace as myself, so i caught onto the back of them and kept pace with them.

So my plan of 8.05 was suddenly changed and i knew i'd live to regret it.
Found it fairly ok for mile 3/4/5 to keep with pacers and tougher on mile 6. At mile 7 decided the pace was too tough for me and dropped off the back. My average pace after 7 miles was 7.55 and i couldn't hold it any longer. Mile 8/9/10 ran along with 2/3 other runners that were dropped off the back of this pacer. We swapped places numerous times.

Half a dozen runners passed us around this time whom paced themselves properly. Ran these 3 miles at a little over 8 minute pace because by mile 10 my average pace was still 7.59, but i felt like rubbish.

Wondering how i was going to keep a decent pace up. On mile 11, ran onto the ring road where it seemed a gale force wind was blowing in my face. Loads of 10k and a few half marathon runners passed me out here and i was feeling fairly demoralized. At times looked down at the garmin to see i was running at 9minute + mile pace. My average pace at mile 11 was now 8.03. i knew sub 1.47 was below 8.10 average so that was my target.

Mile 12 was really tough, felt like walking on a couple of occasions and was about to on two separate occasions, but convinced myself just to slow to a pace i could run at which was over 9minute pace. Reached mile 12 with average pace of 8.08. Last mile felt better and plan was to beat 1.47 at that stage.
Managed to finish in 1.46.42 so happy enough with that.
Nothing to shout about but beat my target of 1.50.00.

However, disappointed that i didn't stick to my original plan of 8.05 pace from the start. It would have saved me alot of pain.

Wife finished in a PB of 2.02.10.

Bad News

Felt pain in my right ankle about 7 miles into the race. Went away after about two miles, but 10 minutes after i finished i couldn't walk on it. It took me 20 minutes for the short walk back to the car. Last 24 hours i have been popping nurofen, using ice packs, deep freeze, wearing compression socks, elevating the leg and wearing strap on the right ankle.
Couldn't put my weight on it yesterday, a little better today. Don't think i will be doing much running this week. Worried about this now and may go to see physio in a couple of days time.

Wednesday 28/09/11

2.00 Miles = 22.05 - (Pace = 11.05)

Could only run 2 miles on the leg. Noticed almost straight away that i couldn't put my weight on the right leg and was almost limping along. Not that painful, just very weak. Stopped after two miles and leg was painful for about half an hour.
Taking day off work on Friday, going to physio. Need to find out once and for all, what is wrong. DCM looks a pipe dream at the moment. Very frustrating and not in the best of form at the moment.

Thanks guys...

Just feeling sorry for myself at the moment. Since i decided to aim for DCM, at the beginning of the summer, i have thought about nothing else, morning/noon/night. Achievement of completing something that a couple of years ago, i would never have dreamed of being able to do.

Anyway, i think it's off the table for the moment. Will know for definite tomorrow morning. Have enquired in work about Bike to work scheme and hopefully will have something sorted in the next six weeks. At least when i'm injured from running, it will give me something to do.

Also, looking at joining a running club in the next couple of months (after DCM). Maybe a bit of advice from experienced coach may help reduce the number of injuries i'm getting.

Monday 26/09/11

5.00 Miles = 1.01.21 - (Pace = 12.15)

Went to Physio Friday. Said the problem i was having was caused by locked tendon in back of knee and hamstring problem. Worked on this for about 15 minutes. He was fairly confident that it was sorted. Did not run until this morning and done 5 miles at a snail's pace around the local GAA Pitch. Had a few beers last night so found this tough.
Front of the right shin is still sore when i'm pushing off on the foot. Booked into the marathon but still unsure of how the leg will hold up.
Plan is to run 10 mile around the gaa pitch at slow pace tomorrow and see how it goes.