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Keep Improving

PDCAT

Hi

i have been lurking around this site for few months now, robbing idea's from almost everyone here. Bout time i tried one of these log thingy's.

Backround

Ok. Where do i start.
I'm 37 year old male, whom started to get fit in January after doing nothing for 20 years. Tell a lie, i started doing a bit of hillwalking two years ago, bout once every two weeks. Was being dropped by the faster walkers on the steep slopes, so in order to keep up, decided to get fitter.
Have taken to the running though, and would like to improve.

First three months, stuck to the gym (exercise bike & treadmill). i remember my first run on the threadmill - i was afraid i'd get a heart attack since i hadnt ran in 20 odd years. Done 2k and was delighted.

From there i moved up to 10K on threadmill during next few months.

Started to run on road in April/May.
Currently running 3 days a week

Tuesday = 5.2 Miles
Thursday = 5.2 Miles
Saturday = 10 Miles

That's as far as i have got. Have gradually being raising the mileage every couple of weeks and currently running 20.5 miles a week.

I have ran two 5k races, one 10k race and a 4 miler.

Not really getting any faster in these races - think it's because i haven't being doing any speed work. All my runs (Tuesday/Thursday) seem to be at the same pace - which i would consider Tempo's 8.30 per mile. Running them too fast i believe.
Would like to start doing Interval's - Maybe changing the Thursday run to an interval session. Run my LSR (10miler) at approx 9 - 9.30 per mile.

PB

5K -- 22.44 - Leixlip Road Race - May 10
10K -- 47.58 - Danesfort Road Run - July 10
4 Mile -- 29.59 - Tinryland Road Run - August 10

Goals -

5K - Sub 22.00
10K - Sub 47.00
10 Mile - 1.20
Half Marathon - 1.50

Looking to introduce Intervals into training in order to hit 5k/10k goals.
Looking to increase week run to 12 miles in order to help achieve 10 Mile/Half Marathton.

Hope to run Waterford Marathon in December to achieve this goal.

Would love to run either Barcelona/Berlin next year as my first marathon in Sub 4 hours. - Bit afraid as yet to commit to a marathon.

Overall i am delighted i took up this sport. Beginning of the year i turned 37, looked at lifestyle and wasn't happy. Confidence has improved and feel good factor has improved immeasurably.

Other improvements needed

Diet - Is still not the best - too much chips/chocolate
Drink - Cut down savage - few pints once every two weeks
Fags - Have only ever smoked when having a pint - having trouble shaking off this habit. Though by cutting out the socializing (drink) reduction see.

Anyway here goes - Hope to continue to progess and improve.

Must say - to a new person like myself - you guys are an inspiration - really enjoy reading your race reports - keeps me motivated.
Have even started the wife running.

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PDCAT

Wednesday 10/04/13

6.44K - 35.46 - Easy

On treadmill - leg felt ok. Probably best it's felt in a few weeks. It's niggling a little at the moment - hoping it might be a sign of improvement.

PDCAT

Thursday 11/04/13

6.44K - 36.53 - Intervals

On Treadmill. 3 X 1K @ Half Marathon Pace, with 1K recovery in between.

PDCAT

Saturday 13/04/13

6.00 - 53.08 - (8.51) - Easy

Sunday 14/04/13

10.00 - 1.31.40 - (9.09) - LSR

Monday 15/04/13

6.44K - 38.39 - Recovery

Back on the treadmill this morning. Felt like i was on it for hours.

PDCAT

Tuesday 16/04/13

6.44K - 36.24 - Tempo

First 0.81K (1/2 mile) was ran at slow pace then 4.83K (3 miles) at Marathon Pace, then 0.81K (1/2 mile) at slow pace. Leg not too bad this morning.

PDCAT

Wednesday 17/04/13

6.44K - 35.47 - Easy

PDCAT

Thursday 18/04/13

6.44K - 36.54 - Intervals

On Treadmill. 3 X 1K @ Half Marathon Pace, with 1K recovery in between.

PDCAT

Saturday 20/04/13

6.00 - 52.35 - (8.46) - Easy

Lovely morning for this run. Leg felt really good again. Ran this about 10 seconds per mile faster than what i've been doing it recently. Putting this down to the leg not acting up.

Sunday 21/04/13

12.00 - 1.48.34 - (9.02) - LSR

Again, the leg felt really good. Enjoyed this run. Weather was nice again. Again ran this faster than i've been able to recently. More positive about the injuries which have been dogging me since January. Phoned physio this morning and cancelled Wednesday's appointment as leg seems fine. Hoping that it stays that way.

Watching London Marathon last night has wetted the appetite to do another marathon. Hadn't planned to do one this year, due to arrival of twin babies 8 weeks ago. But have decided to target Amsterdam in October.

PDCAT

Monday 22/04/13

6.44K - 38.38 - Recovery

Ran on treadmill tonight in work. Leg ok, tempo tomorrow night.

PDCAT

Tuesday 23/04/13

6.44K - 36.24 - Tempo

First 0.81K (1/2 mile) was ran at slow pace then 4.83K (3 miles) at Marathon Pace, then 0.81K (1/2 mile) at slow pace

PDCAT

Wednesday 24/04/13

6.44K - 35.47 - Easy

Treadmill again. Boring as hell, but unfortunately, it's my only chance these days of running during the week.

PDCAT

Thursday 25/04/13

6.44K - 36.53 - Intervals

On Treadmill. 3 X 1K @ Half Marathon Pace, with 1K recovery in between.

PDCAT

Saturday 27/04/13

6.00 - 53.02 - (8.50) - Easy

Run went well. Leg feeling good and pace up slightly.

Sunday 28/04/13

12.00 - 1.47.24 - (8.57) - LSR

Bit of an upset stomach the night before this and didn't sleep well. Thought i was going to barf a couple of times during the night. Left it later than normal to go on this run due to this and was unsure how it would go. Felt pretty good actually and very glad i went in the end. Still don't feel the best today though.

PDCAT

Monday 29/04/13

6.44K - 38.39 - Recovery

PDCAT

Wednesday 01/05/13

Kilkenny Road Race Series (5M Road Race)

i was a bit apprehensive before this run as i hadn't run a real race since the Florence Marathon in November. Due to constant niggles/injuries i had been doing the training as best i could, but had not ran any race's to see how my marathon training last year may or may not have improved my times.
My PB for 5miles was 35.16 set last summer before i had started training for Florence. Had hoped i could beat this time last night but due to the injuries and my training been affected, wasn't sure if this was possible. At the end of 2013, my target for this distance is sub 34.00.
Anyway lined up with approx another 150 people on a beautiful evening on the ring road for this. Plan was to hit around 7 minute miles and see how long i could hold on for.

Mile 1 - Uphill gradient for this mile. First two miles are a long straight stretch out the Waterford road. I started well back in the field as i like to do, so i get to pass out people which helps motivate me to keep pushing.
Passed about 20 people on this mile and ran this in 6.52.

Mile 2 - Could spot a girl from the Fit4Life whom i would normally been running with, the few times i get to train there. She was in a group of about 4 people about 20 meters ahead of me. I focused on catching this group slowly. Wasn't able to make any headway into them during this mile. I passed about 2 people in this mile. However, felt i was running ok. Time for this mile was 6.50.

Mile 3 - Turned off the main road, up a back road at the start of this mile. Started to catch the group of 4 in front of me and passed this group early in the mile. i felt i was working abit more now to keep the pace up but i was starting to reel in a few people. Passed another 5/6 fella's running after this. Didn't feel i was running any faster at this stage. Think i was just holding my pace a little better than the other's whom probably started off a little fast. Ran this mile in 6.57.

Mile 4 - Knew at this stage that a PB was on, but not a sub 34.
Passed 2 people on this mile, including a fella whom lives near me and whom i went to school with. I was feeling the pace now. Had caught up with about 4/5 people ahead but had no strength to push on. 7.01 for this mile which was my slowest.

Mile 5 - Last mile is downhill. Passed 1 person on this mile, couldn't reel in 2 people in front of me, however, by trying to keep with them, it made me work hard and keep pace. At about 4.30 miles, looked at my watch as my legs were really feeling it. Was working really hard now to keep pace up. Was trying to get a best a time as possible. This mile took 6.45 which was fastest mile due to downhill (although it felt the worst).
Overall time was 34.21 (55 seconds PB). No sub 34.00 but happy with the result, shows me that i have made some improvements since last year and there should be a couple of PB's there for the taking in other distance's soon hopefully.

BobMac104

Great running PDCAT fair paly.

PDCAT

BobMac104 wrote: »

Great running PDCAT fair paly.

Thanks Bob, haven't heard any results from you in a while. I'm assuming your flying it as you were last year....I think i remember you got your sub 3.30 marathon last year. Any plans for this year?

Thursday 02/05/13

6.44K - 38.39 - Recovery

On treadmill in work this morning, in order to loosen out the legs after last nights run. Normally i run intervals on this session. Decided to have a nice slow recovery run instead. Next run Saturday. Hope the weather holds up.

BobMac104

PDCAT wrote: »

Thanks Bob, haven't heard any results from you in a while. I'm assuming your flying it as you were last year....I think i remember you got your sub 3.30 marathon last year. Any plans for this year?

Not flying at all... ya hit 3:28 in cork. Never took a break after it and launched straight into training for Dublin thinking id waltz around in ~ 3:15 or so. Ended up burning myself out a bit ( I must have thought i was superman) and never entered in the end. Decided to do some cross country for a "break" ( what was i thinking???) and had some awful races (different game altogether). I took a 2 week break aound christmas and very slowly have been coming back since. Did the Mallow 10 in 74:xx which was way off my best but it was my first race of the year (and first 10mile run in fact) and I enjoyed it.I seem to be getting into some shape recently again thankfully. did 26:30 for 4m a couple of weeks ago and i have a 5m tonight so hopefully that goes well.
Dublin is very much the plan but no taget time as yet. I learned alot from last year so hopefully ill get the start line (and finish) in one piece.

Any key races for yourself?

menoscemo

BobMac104 wrote: »

Not flying at all... ya hit 3:28 in cork. Never took a break after it and launched straight into training for Dublin thinking id waltz around in ~ 3:15 or so. Ended up burning myself out a bit ( I must have thought i was superman) and never entered in the end. Decided to do some cross country for a "break" ( what was i thinking???) and had some awful races (different game altogether). I took a 2 week break aound christmas and very slowly have been coming back since. Did the Mallow 10 in 74:xx which was way off my best but it was my first race of the year (and first 10mile run in fact) and I enjoyed it.I seem to be getting into some shape recently again thankfully. did 26:30 for 4m a couple of weeks ago and i have a 5m tonight so hopefully that goes well.
Dublin is very much the plan but no taget time as yet. I learned alot from last year so hopefully ill get the start line (and finish) in one piece.

Any key races for yourself?

Good to hear you are back Bobmac, I was wondering where you had gotten to!!

BobMac104

menoscemo wrote: »

Good to hear you are back Bobmac, I was wondering where you had gotten to!!

Thanks Meno, Cracking run in london btw.

PDCAT

BobMac104 wrote: »

Not flying at all... ya hit 3:28 in cork. Never took a break after it and launched straight into training for Dublin thinking id waltz around in ~ 3:15 or so. Ended up burning myself out a bit ( I must have thought i was superman) and never entered in the end. Decided to do some cross country for a "break" ( what was i thinking???) and had some awful races (different game altogether). I took a 2 week break aound christmas and very slowly have been coming back since. Did the Mallow 10 in 74:xx which was way off my best but it was my first race of the year (and first 10mile run in fact) and I enjoyed it.I seem to be getting into some shape recently again thankfully. did 26:30 for 4m a couple of weeks ago and i have a 5m tonight so hopefully that goes well.
Dublin is very much the plan but no taget time as yet. I learned alot from last year so hopefully ill get the start line (and finish) in one piece.

Any key races for yourself?

Sorry to hear your running woe's Bob. I remembered last summer you were running really good times and your improvements were excellent. Your mileage had jumped a fair bit as well from what i can remember. Judging by the 4m time (26.30), looks like your getting back on track. Best of luck with Dublin. Keep us updated on your progress during the year.

My own plans are changing all the time. Initially my plans were no marathon's this year due to twin girls arrival in February. Everyone was telling me i wouldn't have any time for running. However, it's all lies. If there is a will, there's a way. Currently running 5/6 days a week, mileage about 30 - 35 miles pw. Plan now is Amsterdam (Oct 20th), week before Dublin. Not sure of target yet. Will see how the next few months go. Will probably work on shorter stuff until July. Also plan to do Frank Duffy 10 miler and possibly Charleville Half (all subject to change).

BobMac104

Ya the milage shot up to mid 60's at certain points last year which is a bit nuts for someone who was only running about a year at the time. Live and learn.
Yes I read about your new arrivals congratulations!! Fair play on the milage, I am doing about the same myself at the moment. Loving the attitude "where there is will there is a way"!

Nice one, I hear amsterdam is a great one to do and sure I might see you in Charleville all going well!

PDCAT

Saturday 04/05/13

12.00 - 1.46.54 - (8.54) - LSR

Decided to switch long run to Saturday as busy minding babies on Sunday morning whilst wife went hill walking for a few hours. Run went very well. Legs feeling good and my training paces seem to be faster since my recovery from injury.

Sunday 05/05/13

6.00 - 52.48 - (8.48) - Easy

Ran early Sunday morning. Legs not as fresh, a little sore at the start but loosened out and run went well.

PDCAT

After Sunday's run, went for quite a few beverages. Long day, late night. Didn't feel up to running on Monday so just did a 4 mile walk instead.

Tuesday 07/05/13

6.44K - 36.38 - Tempo

First 0.81K (1/2 mile) was ran at slow pace then 4.83K (3 miles) at Marathon Pace, then 0.81K (1/2 mile) at slow pace

PDCAT

Wednesday 08/05/13

6.44K - 35.47 - Easy

Thinking of doing a 10k on Sunday. Have a soft PB that should go very easily. Would mean missing a chrisening whereby everyone else is drinking and i'm baby sitting. Herself probably won't be too happy. We'll see......

PDCAT

Thursday 09/05/13

6.44K - 35.47 - Easy

Normally have been doing a bit of an interval session on the treadmill on Thursday's. However, thinking of doing a 10k on Sunday, so decided to take it a little easier tonight.

PDCAT

Saturday 11/05/13

6.00 - 52.26 - (8.44) - Easy

Decided not to run 10k race on Sunday due to time constraints with christening to go to and baby sitting duties. This run felt good. Afterwards had a little twinge in my upper leg area.

Sunday 12/05/13

12.00 - 1.48.07 - (9.00) - LSR

Out early Sunday morning for this one. Legs a little heavy and found it tougher than the last couple of LSR's. It was warmer out than it looked and i found i was slightly overheating. Anyway got it over with and thankfully no problems with the leg.

PDCAT

Monday 13/05/13

6.44K - 38.39 - Recovery

PDCAT

Tuesday 14/05/13

6.44K - 36.24 - Tempo

First 0.81K (1/2 mile) was ran at slow pace then 4.83K (3 miles) at Marathon Pace, then 0.81K (1/2 mile) at slow pace

PDCAT

Wednesday 15/05/13

6.44K - 35.47 - Easy

Nothing to report. Legs feel fine. Treadmill boring as hell.

PDCAT

Thursday 16/05/13

6.44K - 36.53 - Intervals

On Treadmill. 3 X 1K @ Half Marathon Pace, with 1K recovery in between.