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adrian522 · 2013-06-21 11:06:28

Background.... Soon to be 37 year old male runner. Started running last year around June when I took part in a 5km and 8km race. Picked up an injury in the second race and was out of action for a good few months and only really got back into it in January. Anyway in January I signed up to the Great Ireland run in the…

21-06-2013 12:06pm

#1

adrian522

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Background....

Soon to be 37 year old male runner. Started running last year around June when I took part in a 5km and 8km race. Picked up an injury in the second race and was out of action for a good few months and only really got back into it in January.

Anyway in January I signed up to the Great Ireland run in the Phoenix park. I wanted to have a target or goal race to focus my mind and training around. That race was not until April so I had enough time , but I was starting from a very low base.

My Goal was just to get around and hopefully in less than an hour.

The training went very slowly to start, only getting out once or twice a week and usually only doing between 3 and 5 km at a time.

Through February and March I was only really getting out once per week if that and had only ran the 10km distance in training once.

Come race day I managed to get around, but predictably it was tough going, I started out OK but faded badly after the first few KM's and came in around 62 mins. Not too bad in the grand scheme of things.

By this time I had signed up to the Samsung night run which was 2 weeks later, I only really managed 1 training run in between and went around the Samsung course in 60 mins and 14 seconds. Disappointed to be still outside the 60 min mark I knew it was time to step up the training.

Around this time I started reading a lot of these forums, particularly the thread from future guy and started following the advice in that thread.

By this point I had signed up to do the Terneure 5 Mile on May 19th and the docklands 10km on June 20th.

I started training every second day. Usually 2 easy runs of about 8km with a longer run on the weekend. The long run started at 10km and I gradually added on about 1 km per week.

The 5 mile race was a bit disappointing as I was at the Heineken Cup final the day before and the few beers didn't help. The time was 44:53, where I was hoping for closer to 40 mins.

After this I started trying to go out 4 times per week and adding either a Tempo run or an interval session once per week.

The long runs have increased to around 17km at this point. I'm unsure whether to keep increasing that distance or to leave it at around that point.

Anyway last night I ran my 3rd 10KM and 4th race overall.

The race went well, I was targeting 55 mins but came in with a time of 51:51, so I was well happy with that. The second half of the race was much faster than the first so for my next one I will try and go out a bit faster and aim to maintain that speed for the full course.

My next race will be the 10KM around Dun Laoghire bay where I hope to go under 50 mins.

After that race I plan to try some longer races, specifically the 10 mile and half marathon as part of the DCM race series.

My main question at this point is should I ease off on the long runs or keep trying to increase the distance above the HM distance?

My target for these races is 1hr 20 for the 10 mile and 2 hours for the Half.

Now having said all that, I'm away on holidays for the next week so will be back training from early July.

All my runs are logged on Endomondo if you want to take a look:

http://www.endomondo.com/profile/4511424

Thanks for reading and sorry for the long first post!!

Adrian

12

Comments

#2 22-06-2013 7:57pm

adrian522

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Date: 22/06/2013
Session: Easy pace Run/Recovery Run
Distance: 9.24 km
Duration: 57 mins
Avg Pace/km: 6.11
Avg HR: 144

Good workout, feeling a bit tired following the 10KM race on Thursday but good to get out again. I probably started off too quickly but settled into a nice pace after that.

I leave for a weeks holiday's on Monday evening, hope to get a session in on Monday before I go and also bring the runners and try and get something done out there!!

0
#3 02-07-2013 5:06pm

adrian522

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Ah, my sadly neglected training log, buried on page 5 of the forum.

As I mentioned above I was away on holidays. I was filled with the best of intentions, packing garmin, running shoes etc, but no running was done all week, too hot and no enthusiasm for that sort of thing.

I did however get one run in before I left last Monday, easy paced run.

I aim to get back into the swing of things quickly this week as I've a 10k planned for the weekend of the August Bank Holiday.

Date: 24/06/2013
Session: Easy Pace Run
Distance: 8km
Duration: 47:21
Avg Pace/km:5.55
Avg HR:154

Pace was a little erratic on this one but it served it's purpose, and I was glad to get a run in before I jumped on the plane.

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#4 09-07-2013 12:10am

adrian522

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I've been lazy about updating this training log so I have a few sessions to log tonight.

I've been getting through the sessions but I've found the motivation difficult.

Anyway...

Date: 02/07/2013
Session: Easy Pace Run
Distance: 7.94km
Duration: 47:13
Avg Pace/km:5.57
Avg HR:153

I found this extremely tough just to get through it, first run back after a week off. I must remember never to take time off again.

0
#5 09-07-2013 12:11am

adrian522

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Date: 04/07/2013
Session: Easy Pace Run
Distance: 7.78km
Duration: 45.13
Avg Pace/km:5.49
Avg HR:155

I found this a little easier but still getting back into it.

0
#6 09-07-2013 12:15am

adrian522

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Date: 05/07/2013
Session: Tempo Run
Distance: 7.01km
Duration: 39.09
Avg Pace/km:5.35
Avg HR:159

Tempo run strating slowly and building up some pace before easing off at the end, I was intending to go a bit longer at pace but couldn't keep it up, still overall happy with the workout, but it does show how much work is to be done if I'm to go under 50 mins in my 10K on the august Bank Holiday.

Lap times were:

6.02
5.22
5.13
5.12
5.20
6.01
5.55

0
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#7 09-07-2013 12:20am

adrian522

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Date: 08/07/2013
Session: Long Slow Run
Distance: 19.01km
Duration: 1:58:26
Avg Pace/km:6.14
Avg HR:158

This was my first LSR for a while the last one was on June 15th, with a race the following week and then taking time off training.

It was tough going and I maybe did a bit too much given that I still added 10% to the distance of the last run.

Interestingly my pace has improved a good bit, last time out I had 17.1KM in 2 hours, this time I've 19km in 1:58.

Anyway I'm glad I did this session but I reckon I'll pay for it over the next few days.

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#8 10-07-2013 11:00pm

adrian522

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Date: 10/07/2013
Session: Easy Run
Distance: 6.09km
Duration: 35:19
Avg Pace/km:5.48
Avg HR:N/A

Was a bit tough getting back out after 19km on Monday. Forgot the HR monitor.

Would have liked to do a bit more but I was feeling a bit sore so finished early.

Link: http://www.endomondo.com/workouts/214570513/4511424

0
#9 12-07-2013 9:27pm

adrian522

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Date: 11/07/2013
Session: Easy Run
Distance: 10.01km
Duration: 58:45
Avg Pace/km:5.52
Avg HR:N/A

Good run last night. Went a bit slower and was happy to clock up 10KM at an easy pace.

The HR monitor is apparently no longer working, I'll try replacing the battery.

Interestingly this run at easy pace is almost 4 mins faster than my 10km race time for the Great Ireland Run in April. I'll be looking to hit around 50mins in the 10km in Dun Laoighre on the Bank holiday weekend.

Link: http://www.endomondo.com/workouts/215012304/4511424

0
#10 12-07-2013 9:32pm

adrian522

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Date: 12/07/2013
Session: 10x 400m Intervals with 200m recovery
Distance: 6km
Duration: 41:52
Avg Pace/km:6.58
Avg HR:N/A

400m times:

1. 1.41
2. 1.44
3. 1.50
4. 1.46
5. 1.52
6. 1.46
7. 1.47
8. 1.54
9. 1.46
10. 1.45

I find it tough to pace these intervals at all when I'm running them and here I probably ran them too fast, I was aiming for around 2 mins per 400, but faster on every one.

This is also the first time I've had 3 sessions on consecutive days and generally feeling good after all that.

41km logged this week and hopefully one more session to come on Sunday.

link: http://www.endomondo.com/workouts/215358675/4511424

0
#11 16-07-2013 10:47am

adrian522

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Date 15/07/2013
Session: Long Slow Run
Distance: 21km
Duration: 2:10:27
Avg Pace/km:6.13
Avg HR:N/A

Well this was easily the toughest training run I've ever done. For some reason it seemed a whole lot tougher than the 19km run the previous week. I was ready to give up from around 14km onwards and the last 3 km were a real struggle.

Despite all that the km times remained fairly consistent and I'm hoping that long runs like this will really stand to me in the races to come.

Judging by how I felt after doing this session I feel it may be a bad idea to increase the distance again next week, but I'll see how I'm feeling at the time.

My Heart Rate Monitor still refuses to work so now data on that. I think the pace of 6:15 per km is about as much as I can manage on these long runs at this point.

Workout Link:

http://www.endomondo.com/workouts/216705225/4511424

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#12 16-07-2013 11:06am

Eircom_Sucks

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adrian522 wrote: »

Date 15/07/2013
Session: Long Slow Run
Distance: 21km
Duration: 2:10:27
Avg Pace/km:6.13
Avg HR:N/A

Well this was easily the toughest training run I've ever done. For some reason it seemed a whole lot tougher than the 19km run the previous week. I was ready to give up from around 14km onwards and the last 3 km were a real struggle.

Despite all that the km times remained fairly consistent and I'm hoping that long runs like this will really stand to me in the races to come.

Judging by how I felt after doing this session I feel it may be a bad idea to increase the distance again next week, but I'll see how I'm feeling at the time.

My Heart Rate Monitor still refuses to work so now data on that. I think the pace of 6:15 per km is about as much as I can manage on these long runs at this point.

Workout Link:

http://www.endomondo.com/workouts/216705225/4511424

Well done mate , i'd love to be able to run a 5 k without stopping but can't , starting the couch to 5 k tonight and ill see how i go . Id love to be able to run a half marathon id say its a great feeling , keep up ur good work

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#13 16-07-2013 11:37am

adrian522

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Eircom_Sucks wrote: »

Well done mate , i'd love to be able to run a 5 k without stopping but can't , starting the couch to 5 k tonight and ill see how i go . Id love to be able to run a half marathon id say its a great feeling , keep up ur good work

Thanks!!

I was where you are about a year ago, I ran a 5km and an 8km and found them both a struggle just to get through.

If you stick with it, it''s well worth it and the improvements come very quickly when you are starting out.

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#14 17-07-2013 9:29pm

adrian522

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Date 17/07/2013
Session: Easy Run
Distance: 4.6km
Duration: 26:59
Avg Pace/km:5:52

Disappointing run, feel a bit unwell just had no energy, think I'm coming down with something, felt really dehydrated even though I'd had plenty of water during the day. All in all not a great session

0
#15 21-07-2013 2:35pm

adrian522

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As mentioned above I was feeling pretty bad on Wednesday and I've been doing pretty badly ever since, chest infection, sore throat and fever.

Utter disaster and I don't think I'll be out running over the next few days either.

It's very depressing and I think I can forget about running a good time for the DLR bay 10k in 2 weeks.

0
#16 29-07-2013 11:07pm

adrian522

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Well I've ben pretty sick with a chest infection and coughing up all sorts of gunk etc. It's been frustrating having to sit around and watch my fitness slip away. 11 consecutive days with no running, but no more, back at it today.

Firstly I've got a race on Monday and I'm not at all confident of even being able to match or get close to the time I did in the docklands race. That was 51:50 and I was hoping to go sub 50 in DLR bay but given how much time I've missed I'd be happy just to go around in 53 or so mins.

Anyway my plan for the week is to do an easy run on Monday and Tuesday, try a tempo run on Wednesday, rest up on Thursday, easy run again on Friday and then not do anything Saturday or Sunday. Hopefully this will have me as well prepared as possible for the 10km on Monday. If anyone has any suggestions for a better way of preparing do let me know.

Onto tonight's session it was always going to be tough after the extended break but I really struggled at times and was just happy to finish, a lot of aches and pains etc and also I struggled a lot with pacing, kept finding myself running too fast and needed to force myself to slow down.

Date 29/07/2013
Session: Easy Run
Distance: 8.01km
Duration: 47:21
Avg Pace/km:5:55

Link http://www.endomondo.com/workouts/223115760/4511424

0
#17 31-07-2013 10:17am

adrian522

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Date 30/07/2013
Session: Easy Run
Distance: 10.01km
Duration: 59:00
Avg Pace/km:5:54

Link: http://www.endomondo.com/workouts/223645519/4511424

Wasn't quite as tough as the previous night but still a bit of a struggle at times. Hoping to get 2 more runs in before the weekend, 1 tempo and 1 one more easy paced run.

0
#18 07-08-2013 11:10am

adrian522

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Well training has been a bit of a slog recently and my 10 km race went pretty badly on Monday.

On Thursday I attempted a tempo run but wasn't able to keep up my (fairly moderate pace). Given that I knew I was in trouble for the race on Monday. In the end I decided to skip the run on Friday and try and rest up and give the race a proper go:

Date 01/08/2013
Session: Tempo
Distance: 4.08km
Time 23:30
Avg Pace: 5:45km

After this I just reverted to an easy run/jog back home and was pretty disappointed with the whole session.

Totals for July:

Distance: 108KM
Time: 10:54:10

Weekly Total
Distance :24.12km
Time: 2:22:10

0
#19 07-08-2013 11:17am

adrian522

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Given the above preparation I could have expected the race to be a poor performance but I decided to give it a good go anyway. In retrospect I should have ran it at a much slower pace but I went out with a quick pace as if my training had been going very well, which it wasn't. I paid for this in the end.

The first 3 km's were good but after that I faded badly. The course ended up being a lot tougher than I had been expecting and I ended up having to take a breather at the water station at half way and again later in the race. I've never had to do this before and it was a huge hit to my confidence to be honest.

I have a 10 mile race in less than 3 weeks so I think now I just want to get back to running longer distances at a comfortable pace and hopefully I'll be able to get through it.

Date 05/08/2013
Session: DLR Bay 10km Race
Distance: 10.19km
Time: 58.02
Avg Pace: 5:42km.

0
#20 08-08-2013 10:39pm

adrian522

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As you can see the training and recent race haven't been going very well. To that end it's time to get back to basics, which means lots of easy paced runs, long runs at the weekend and tempo runs and intervals at a more moderate and realistic pace.

Anyway given that my upcoming races are 10 mile and half marathon I've decided to switch my timings to miles rather than KM. Sorry about the confusion but it helps me see this as a fresh start and is more in line what most people on this site use. Also it makes more sense when training for a 10 miler and longer.

Anyway, tonight I clocked up 6 miles at a moderate pace. It was nice to get back out after not doing anything since Monday.

Date 08/08/2013
Session: Easy pace Run
Distance: 6 Miles
Time: 56:13
Avg Pace/mile: 9.22

Link: http://www.endomondo.com/workouts/227953402/4511424

Thanks for reading and as ever I'd appreciate any comments you have for me!!

0
#21 10-08-2013 1:24am

adrian522

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It felt good to get out running for the second night in a row. It feels much too long since I last did that.

Building up a nice training base again with 6 miles each of the last 2 nights. I even added some hills to tonights route.

The plan now is to rest up tomorrow and get out for a LSR on Sunday, hopefully incorporating the actual route for the race series 10 mile in the Phoenix park.

Date 09/08/2013
Session: Easy pace Run
Distance: 6.55 Miles
Time: 61:24
Avg Pace/mile: 9.22

Link: http://www.endomondo.com/workouts/228347550/4511424

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#22 11-08-2013 9:12pm

adrian522

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Well I got out for a long run this morning but I didn't get over to the Phoenix Park.

I found it incredibly tough from around mile onwards. I had to stop a few times but am glad I eventually managed to finish it out. i started out on 10min/mile pace, but was unable to stick with that pace.

I guess all of this is a symptom of not putting in the miles recently. I have the 10 mile in less than 2 weeks and for now I'm not thinking about a goal time but just getting around as best I can.

Date 11/08/2013
Session: Long Run
Distance: 12.01 Miles
Time: 2:05:16
Avg Pace/mile: 10:26
Avg HR 158

Link: http://www.endomondo.com/workouts/229292595/4511424

Weekly Totals:

30.89 miles
5h:00:54

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#23 13-08-2013 8:57pm

adrian522

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Well, had a recovery/rest day yesterday so had to get back out this evening. The long run on Sunday really took a lot out of me but in all honesty I felt pretty good even yesterday so I was fine to get out this evening.

I decided to continue to build up the miles with an easy paced run and I will probably do the same again tomorrow. I hope to do some hill work on Friday before going for another 12 miles on Sunday. That's the plan anyway in preparation for the 10 mile race on August 24th.

Anyway tonight actually felt really good, I integrated some hills into the session and while they were tough I regained my Rytham quite quickly afterwards. I did a little over 6 miles and at a quicker pace than last week.

Date: 13/08/2013
Session: Easy Paced Run
Distance: 6.36 Miles
Time: 58:55
Avg Pace/mile: 9:15
Avg HR 162

Link: http://www.endomondo.com/workouts/230247445/4511424

0
#24 14-08-2013 11:05pm

adrian522

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Another day another run. Similar to yesterday, went out aiming for an easy paced run to help build up the miles. i found it a bit tougher today. I was a bit lethargic and didn't find it as easy as yesterday. there are always good days and bad days I guess.

I went a bit further than yesterday and included more hills than yesterday too. As a result of this and generally not really feeling it too much my pace was a bit slower but still happy with it overall.

Tomorrow I'll take a day off before doing some hill work on Friday.

Date: 14/08/2013
Session: Easy Paced Run
Distance: 7.02 Miles
Time: 67:15
Avg Pace/mile: 9:35
Avg HR 159

Link: http://www.endomondo.com/workouts/230779499/4511424

0
#25 16-08-2013 11:04pm

adrian522

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So today I had the idea to do some hill work. I've never done this before so I wasn't sure how to go about it. I did a mile warm up jog, then got to a hill that is pretty steep, about 200 meters long. i did 10 reps of running up the hill and jogging/walking back down. each rep took about 1 minute.

Not sure how much benefit this will be or if I would have been better off doing an interval session with 800m intervals or a tempo run or something, but i want to try and build some more strength in my legs.

Anyway, I hope to do a long run on Sunday, 12 miles or so at 10min/mile pace.

Date: 16/08/2013
Hill Session.

1 mile warmup @ 8.50

10 x 200m uphill (1 min each with 1 min recovery)

1x mile warm down @ 9.30

0
#26 18-08-2013 2:00pm

adrian522

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Another Sunday, another long run. Today I decided to head up to the Phoenix park for my long run. Last week my long run was 12 miles but I really struggled with it, couldn't keep my pace up and kept needing breaks.

Today was much better, started at pace just under 10 min per mile and managed to keep that up the whole way around. I had intended to cover the 10 mile course as part of this but took a few wrong turns so that didn't quite work out but I did hit a few hills so I feel in pretty good shape for the race next week.

I actually covered the HM distance in 2:08 so my target of sub 2 hours no longer seems that crazy.

This is my second consecutive week hitting 30 miles so I'm happy with that. Anyway onwards towards next week.

Date: 18/08/2013
Session: Long slow Run
Distance: 13.2 Miles
Time: 2:09:42
Avg Pace/Mile: 9.49
Avg HR: 152

Link http://www.endomondo.com/workouts/232450505/4511424

Weekly Totals:

30.99 Miles
Tine: 4:58:11

0
#27 20-08-2013 7:33pm

adrian522

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I want to take it pretty easy this week with the race on Saturday, so no running yesterday. Today I decided on a tempo/quick pace but for a much shorter distance than usual.

I'll go for a short easy pace run tomorrow and then rest up on Thursday and Friday(might do a mile or so on Thursday actually). I'm sitting here thinking I better do myself justice in this race after all this prep.

I'm still not sure what sort of pace to run on Saturday. I'd like to go around in 90 mins which would mean 9m/m. however that seems a bit quick for me to hold up for 10 miles so I'll probably head out a bit slower, 9:20-9:30 and see how I'm feeling after 3 or 4 miles maybe pick up the pace then if I'm feeling good. The last thing i want is to go out too fast and have nothing left for the last few miles, which apparently are the toughest.

Date: 20/08/2013
Session: Tempo (or mini tempo)
Distance: 3.01 miles
Time: 26:29
Avg Pace: 8:48 m/m
Avg HR: 156

Mile Times: 9:11, 8:10, 8.58

Link: http://www.endomondo.com/workouts/233651880/4511424

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#28 21-08-2013 11:33pm

adrian522

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An easy paced run this evening with a few strides thrown in, just 3 miles to keep me ticking over until the race on Saturday. I probably wont run at all tomorrow or Friday, so hopefully I'll be in good shape come Saturday morning.

I'm hoping for 1hr 30 or thereabouts. Impossible to know at this point as I've never raced the distance before, but I feel it should be achievable.

Date: 21/08/2013
Session: Easy Run (With a few faster segments thrown in)
Distance 3.21 miles
Duration: 29:33
Avg Pace: 9:11 m/m
Avg HR: 156

Link: http://www.endomondo.com/workouts/234171994/4511424

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#29 24-08-2013 7:56pm

adrian522

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Post race feeling pretty tired. i made the target time of sub 90 mins but only just. I had a lot of problems throughout the race especially towards the end. It must have been something I ate but I just needed to find a toilet quickly at the end. The last 1 and half miles were pretty terrible, stomach cramps etc, needed to slow to a walk at point but managed to soldier on through and get over in the line just under 90 mins.

For most of the race I was feeling good, the first 7 miles were all well below 9 min. The Hills didn't even bother me that much.

I feel I could have gone around a little faster, maybe by a minute or so. Not too bothered, something to aim for next time out. I'd feel pretty confident for the HM in 4 weeks. The goal at the moment is sub 2 hours but hopefully 1:55 is possible. Anyway a really enjoyable race if it wasn't for my body letting me down.

Also on the closing straight my HR went 1 above what I'd thought was my max HR.

Time to start training for the next one.

Date: 24/08/2013
Session: Frank Duffy 10 mile
Distance 10.11 miles
Duration: 1:29:40
Avg Pace: 8:52 m/m
Avg HR: 169

Mile paces:

8:44, 8:48, 8:54, 8:54, 8:48,8:47,8:37,9:01,9:11,9:17

link: http://www.endomondo.com/workouts/235554866/4511424

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#30 24-08-2013 8:53pm

vitani

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Well done. A sub-2 half will be no bother to you at all. I was about 40 seconds faster than you today and ran a 1.58 half three weeks ago.

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#31 25-08-2013 4:45pm

adrian522

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Well, I'd best get on with it rather that sitting around wasting a perfectly good Sunday. Despite the fry up for breakfast I pulled on my new pink T-Shirt and hit the road for a recovery run.

It was fine, kept the pace slow and tried to enjoy it, hit a few hills along the way but nothing too strenuous. I even encountered another runner wearing the pink T-Shirt from yesterday.

Next week the training for the half will begin/resume in earnest.

Date: 25/08/2013
Session: Recovery Run
Distance 5.34 miles
Duration: 55:01
Avg Pace: 10:18 m/m
Avg HR: 144

link: http://www.endomondo.com/workouts/236138928/4511424

Weekly totals:

Distance 21.67
Duration: 3:20:42

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#32 27-08-2013 9:10pm

adrian522

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Back to training this week, starting with an interval session. Up to now I've done 400m intervals but with the half marathon coming up I've gone for 800m intervals.

I started with 1 mile warm up followed by 8x800m with 200m recovery. A good start to the week and helps shake off the cobwebs.

Date 27/08/2013
Session: Interval training
Distance: 5.98 Miles
Time: 59:52
Avg HR: 152

Times:

1 mile warmup@9:18

8x800m:

1. 3.43.2
2. 3.54.4
3. 3.55.4
4. 3.53.1
5. 3:55.7
6. 3.52.9
7. 3.52.1
8. 3.46.6

I was aiming for 4 mins or under per repeat so that worked out ok.

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#33 28-08-2013 9:53pm

adrian522

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I got out again tonight for an easy 7 miles, legs feeling pretty tired after the intervals yesterday. Half Marathon is 3 weeks from Saturday so just trying to build up some mileage between now and then.

Hopefully get another easy run as well as a long run in before the week is out.

I got keys to my new house today so running may need to take a back seat while I move house.

Date: 28/08/2013
Session: Easy Run
Distance: 7.43m
Time:1:10:03
Pace: 9:26 m/m
Avg HR 157

Link: http://www.endomondo.com/workouts/237888927/4511424

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#34 06-09-2013 1:29pm

adrian522

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So I've been moving house and not updating the training log.

During the initial move I did miss a few sessions, I had intended on another easy run last Friday and a long run over the weekend but I had literally no time to myself so that didn't happen.

This week I got back into it, going for an easy run on Monday, a Tempo on Wednesday and another easy run yesterday (Thursday).

The plan for here is a long run on Saturday evening and next week to try and get about 35 miles in before easing off the following week for the Half Marathon that Saturday.

Best laid plans and all that.

Weekly Totals for last Week:

Distance: 13.41 Miles
Time: 2:09:55

Pretty poor but I only managed 2 sessions that week.

August Totals:

Distance: 101 miles
Time: 16:05:31

August was my best training month so far, over 100 miles for the first time, previous best was 74 miles in June.

Date: 02/09/2013
Session: Easy Run
Distance: 5.95m
Time:57:35
Pace: 9:40 m/m
Avg HR 148

Link: http://www.endomondo.com/workouts/241317765/4511424

Date: 04/09/2013
Session: Tempo Run
Distance: 5:00m
Time: 44:03
Pace: 8:48m/m
Avg HR 162
Lap Times : 9:15, 8:35, 8:35, 8:25, 9:11

Link: http://www.endomondo.com/workouts/241317741/4511424

Date: 05/09/2013
Session: Easy Run
Distance: 7.10m
Time:1:06:51
Pace: 9:25 m/m
Avg HR 154

Link: http://www.endomondo.com/workouts/241845114/4511424

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#35 08-09-2013 4:14pm

adrian522

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The intended to do a long run this morning. I decided to run on empty to see how i got on. Pace was 9.50/mile.

All was going well until around 8.5 miles when I started to feel a bit of pain in my knee. sometimes i get a bit of pain that passes after a mile or so, but today it just got worse. At around 10.5 miles I decided it wasn't worth the risk of doing some damage by continuing so I decided to call it a day at that stage. It's disappointing as I haven't done a long run since before the Frank Dufy 10 mile. Hopefully next weekend I'll be able to go over the half distance prior to the race.

Given we are only 2 weeks away from the half I hope that it is not going to be a persistent injury that is going to affect me. I'm hoping that a day or 2 rest will sort it out.

Date: 08/09/2013
Session: Long run
Distance: 10.52m
Time:1:43:48
Pace: 9:52 m/m
Avg HR 149

Link: http://www.endomondo.com/workouts/243069800/4511424

Weekly totals:

Distance 28.58 Miles
Time: 4:32:17

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#36 10-09-2013 11:38pm

adrian522

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Pretty nice steady run at lunch time today, probably faster than what I'll aim for in the half. Felt pretty good and I threw in a few hills to keep things interesting.

No sign of the knee pain that bothered me on the weekend. Finding it hard to find the time at the moment so a short run at lunch was a good compromise.

I'll attempt some interval work this week too but a long run on the weekend will be the most important session before the race on Saturday week.

Date: 10/09/2013
Session: Steady Run with Hills
Distance: 5.15m
Time:45:05
Pace: 8:47 m/m
Avg HR 159

Link: http://www.endomondo.com/workouts/244153547/4511424

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#37 12-09-2013 9:30pm

adrian522

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Easy Paced run this evening, went well, enjoyed the run except for the rain which wasn't so much fun but wasn't all that bad either.

Date: 12/09/2013
Session: Easy Paced Run
Distance: 8.38 miles
Duration: 1:18:34
Pace: 9:23 m/m
Avg HR: 151

Link: http://www.endomondo.com/workouts/244995634/4511424

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#38 14-09-2013 12:45pm

adrian522

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Managed to fit in some intervals at lunch time yesterday. I was hoping to do 10x800m but given time was limited I had to settle for 8.

This time next week the half marathon will be in the rear view mirror, so important to get the sessions in now while I can.

Date: 13/09/2013
Session: 8x800m intervals with 200m recovery
Distance: 6.45miles

1 mile warm up @ 8:45

0.5mile cool down @ 4:34

800 Times:

1. 3.53
2. 3:51
3. 3:48
4. 3:50
5. 3:51
6. 3:48
7. 3:48
8. 3:42

Avg HR: 151
Max HR: 175

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#39 17-09-2013 12:07pm

adrian522

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Things are going badly. I went out for a long run on Sunday, weather was bad but there is something very satisfying about running in the rain.

Similar to the previous weeks long run m knee was giving trouble. I fear I have neglected core and strength work for far too long and it may cost me the half Marathon I've been training for.

The first 6 or 7 miles were ok, around 7 miles in I started to feel a bit of pain but decided to soldier on through. At about 7.5 miles I stopped to stretch out and got going again, the pain soon returned and in particular on the downhill sections it was pretty unbearable. I carried on though and I was able to keep going though it was tough. At around 10 miles I stopped to walk down some steps and then really noticed how bad it had gotten. I tried to get going again but could not really and had to give up and walk home in the rain.

Things are not looking good at all for Saturday. All I can do is keep the training to a minimum this week, do some exercises and stretches during the week and hope for the best on Saturday.

The run here was in Kilkenny!!

Date: 15/09/2013
Session: Long Run
Distance 10.27 Miles
Duration: 1:40:44
Avg Pace: 9:48 m/m
Avg HR: 145

Link: http://www.endomondo.com/workouts/246620515/4511424

Weekly Totals:

Distance 30.24 Miles
Duration: 4:45:57

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#40 18-09-2013 12:09am

adrian522

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Short Tempo this evening in the rain, just keeping things ticking over with a relatively quick 3 miles.

Various injuries stood up ok to it. I'll try 3 more miles tomorrow and that will be it until Saturday. Also my runners let in water in the rain so they need replacing !!

Date: 17/09/2013
Session: Short Tempo
Distance: 3.01m
Duration: 24:57
Avg pace: 8:18m/m
Avg HR: 157

link: http://www.endomondo.com/workouts/247048773/4511424

Lap Times: 8:39, 7:40, 8:34

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#41 19-09-2013 11:23am

adrian522

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Last Session before the race was yesterday lunchtime, again a short run, 3 miles, easy pace but with 6 strides of about 150 m built in.

My Knee is still giving me trouble and I'm not real confident of finishing on Saturday. Anyway:

Date: 19/09/2013
Session: Easy Run with 6 Strides
Distance: 3.01m
Duration: 26:31
Pace: 8:49 m/m
Avg HR: 154

Link: http://www.endomondo.com/workouts/247497433/4511424

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#42 22-09-2013 9:19am

adrian522

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First thing to say is that it is very sad that there was a fatality out on the course yesterday, thoughts and prayers go out to the family.

Speaking about my own race, I knew i had a bit of an injury going into the race and that is what was most on my mind at the start.

I was targeting a sub 2 hour time and felt that this was quite achievable.

I started out well, first mile in 8:48. The second mile was slower in 9:21 so I knew I would have to pick the pace back up again.

Around 2.5 miles in my knee started to act up, this was very worrying as previously I would get to about 7 miles before having any issues.

At this stage I didn't think I had any chance of finishing the race so I began to set myself small targets, e.g make it the water station at 3.5, back to th start area, next water station etc.

I promised myself I would struggle through as much as possible and not give up until i was literally unable to run. I also decided that if I could make it to mile 10 that would make it to the finish.

Anyway the third mile was a bit of a struggle but the time was good 9:02. After the water station I started to feel a bit better and the next 2 miles were not too bad but still feeling the pain and worrying about finishing.

I really started to feel the heat around farmleigh and was hanging on for the water at mile 7. I struggled on through there and shortly afterwards I saw a girl take a nasty fall when she ran straight into a traffic cone on the side on the course. I stopped for a moment but she seemed to be ok so I pushed on.

Shortly after this I came across a guy being attended to by medics at the footpaths on the way back down chesterfield. When we came to the road there was a Garda stopping runners to let the ambulance get up to Chesterfield avenue, but that was too much for one guy who decided his race was more important and he ran out in front delaying the ambulance somewhat.

Mile 8 was slower at 9:25 but I managed to up the pace afterwards and put in 2 quick ones at miles 9 and 10. I found the section where you leave the park and come back in the be the toughest and I'm pretty sure I was running with a limp at this point.

The race up to this point had really taken a lot out of me so i slowed to a walk at the final water station while drinking the water before pushing on up the hill at military road. This was where the ambulance guys were treating the cardiac victim, after seeing this I would never run a race with headphones on as you just can't hear what is going on and a few people were oblivious to calls to keep to the right.

Anyway my walk through the water station and the subsequent hill meant my mile time suffered, clocking in at 9:50 for mile 11. I still had a chance at sub 2 hours but would need 2 quick miles.

The next mile was tough but I managed it 9:00 flat, in retrospect that was probably a mistake as on the final mile or so I had nothing left really and was just on auto pilot. I again slowed to a walk for a while but managed to get back running for the last half mile. Mile 13 was a pitiful 10:28 and any thoughts of hitting my goal time were now gone.

I pretty much stumbled over the line in 2:02:23. Disappointed and happy at the same time. Delighted to finish given some of the struggles I had out on the course but ultimately disappointed now to finish the race in under 2 hours.

I think the injury didn't impact my time too much, but not being able to get out for any runs longer than 10 miles over the last month certainly did. The training went so well up to the 10 mile race but the injury prevented me from pushing on from there.

I don't know where to go from here as all the training as been gearing up to this race. Time to take stock I guess.

I'll take a few days off and then maybe run the Rathfarnham 5k next Sunday.

Date: 21/09/2013
Session: Dublin Half Marathon
Distance 13.28m
Time: 2:02:34
Avg Pace: 9:14m/m
Avg HR: 167

Link: http://www.endomondo.com/workouts/248687000/4511424

Weekly totals:

Distance 19.30 miles
Time: 2:54:02

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#43 25-09-2013 9:27pm

adrian522

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Well I'm back, I don't know why I continue this log as a. I don't think anyone reads it and b. I have already progessed from beginner to Half Marathon. Ok I missed my target time but overall the log as served it's purpose.

Perhaps i should start a new log, but for that I'll need a new goal. For the moment I have the Rathfarnham 5km on Sunday which I'm looking forward to even though I'll struggle to put in a great time it will at least be something fun to do on Sunday morning and keep me out of the pub on Saturday night. Well it might keep me out of the pub.

I still have a concern about my injury so once the 5km is done I may take a short break for a few weeks before starting back and maybe having a go at the Clontarf HM in November. One more chance this year to go sub 2 hours.

Finally I've been thinking for a while about a new pair of running shoes, as there is about 500 miles in my current pair of Saucony's. I asked the advice of a friend on if I should get a new pair. He said the correct amount of pairs of running shoes you should own is always N+1 where N is the amount of pairs you currently own.

Good advice so I'm off to amphibian king in ballymount tomorrow night.

Anyway I decided some 400m intervals would help to prepare me for the 5km on the weekend, the interval times were a bit all over the place but in the end I'm happy I got through them. I had intended on doing 12 but had to settle for 10.

Date: 25/09/2013
Session: 10x400m with 1 min Recovery
Total Distance 2.85 Miles+1 Mile Warmup
Duration: 36:27
Avg HR: 156

400m times:
1. 1:36.5
2. 1:44.4
3. 1:43.1
4. 1:44.8
5. 1:50.2
6. 1:49.1
7. 1:53.4
8. 1:52.5
9. 2:04.5
10. 1:56

Link: http://www.endomondo.com/workouts/250528583/4511424

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#44 25-09-2013 9:44pm

Tom Joad

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Firstly well done on HM - I know you missed out on your target but nothing wrong with that on such a tough course on a very tough day.

I follow your log - so at least one is reading it so definitely keep it up - maybe change the title though.

Clontarf sounds like a good target - its eight weeks away so plenty of times to improve... pick a plan and stick to that and you should see your target being achieved - Clontarf is nice and flat too so will be easier than the park..

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#45 25-09-2013 9:56pm

adrian522

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Thanks, good to know people are reading. Pity about the HM but for whatever reason I felt in much better shape for the 10 mile than the half.

Anyway I'd like to give Clontarf a go but I'll make that decision over the next few weeks.

Need to see a physio at some point too...

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#46 29-09-2013 5:53pm

adrian522

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Thoroughly enjoyable 5km race in Rathfarnham this morning. Great weather and good atmosphere about the place.

I hadn't done a 5 KM race since my very first race so didn't really have a time to aim for, decided to head out fast-ish and try and maintain that.

Worked pretty well, consistent KM times and able to pick it up for the last 500 meters or so.

Finished in 23:39, which I was happy with and will give me something to aim for this time.

first race with new Saucony Omni 12's. Felt good and no knee trouble, hopefully the change of shoes will make a difference.

That's the last of my races for the time being, first time since January I'm not registered for an upcoming race.

Date: 29/09/2013
Session: Rathfarnham AC 5km
Distance 5.03km
Time: 23:38
Avg Pace: 4:42/km
Avg HR: 169
Max HR: 184

Link: http://www.endomondo.com/workouts/251976638/4511424

Lap Times:

1. 4:45
2. 4:45
3. 4:48
4. 4:43
5. 4:32

Weekly Totals:

Distance: 6.97 Mies
Time: 1:00:06

Monthly Totals:

Distance: 85:09
Time: 13:12:22

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#47 10-02-2014 4:49pm

adrian522

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My blog from last year detailed my journey from a novice runner to an attempt at the Dublin Half Marathon in September.

I was aiming for sub 2 hours and came up short, coming home in 2:02, partially due to messing up my pacing and partially due to dealing with a niggle on the day.

Over the course of the year I ran my first 10k, 5 mile, and set a PB at 5km later in the year.

For this year I would like to have a go at the full marathon with an aspirational goal of under 4 hours. I think it's a reasonable target as it is challenging yet achievable.

Along the way I would like to improve on my PB's listed below.

My first race of 2014 will be the BHAA 10K in the K Club on 12th April.

Wish me luck, I'll need it as I've done little to nothing since November.

Distance | Current PB |Goal
5k|23:39 | 22:00
5 Milke/8k| 44:22 | 40:00
10k| 51:51 | 50:00
10 Mile|1:29:39 | 1:28:00
Half Marathon|2:02:23|1:55:00

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#48 10-02-2014 4:51pm

adrian522

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Look at me with a fancy table and everything.

Sunday 09/02/2014

3.8 Miles, 10:06 m/m.

Pretty tough start, only way is up from here.

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#49 10-02-2014 4:58pm

Darren 83

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adrian522 wrote: »

Look at me with a fancy table and everything.

Sunday 09/02/2014

3.8 Miles, 10:06 m/m.

Pretty tough start, only way is up from here.

Best of luck with the log what plan will you be following for DCM, it will be a target of mine this year

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#50 10-02-2014 5:18pm

adrian522

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No idea, really, I'll see where I am in a few months, and I'll probably look for suggestions at that point.

What plan will you follow?

For the half last year it was the HH intermediate with some changes to put in more long runs at the weekend.

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#51 10-02-2014 6:01pm

Darren 83

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

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