Keep on Ray Von

Ray von

Looking to do my first Dublin Marathon in 2011 so i think a log would help!

A bit about me:

Name: Not Ray!
Age:30
Height: 5'9
Weight: 11 stone 10
Based: Dublin 3
Running since: January 2010

Currently running between 20 to 30 miles per week but will be hoping to increase this gradually over the next few weeks.

Have only ever done 3 races due to laziness basically but that is going to change!

PB's:

Great Ireland 10km Run April 2010: 46:01
Docklands 8km fun run May 2010: 34:45
Tommy Lynam 5km Raheny June 2011: 19:58

Goals for the rest of the year:

Clontarf half marathon July 3rd : sub 1:40
Race series 10 mile: Sub 1:15
Race series half marathon: Sub 1:35
Dublin Marathon: Sub 3:30

Have run up to 13 miles in training three times at a slowish pace coming in at around 1:48 - 1:50 so i feel sub 1:40 for Clontarf is achievable hopefully!

Still undecided on a plan for DCM but leaning towards Hal Higdon intermediate plan.

Would like to know if people think 3:30 is realistic/over ambitious for DCM?

No running tonight, rest day after 5km race yesterday!

Brianderunner

Sub 3'30 sounds like a realistic goal, but you're gonna have to work for it. Best of luck. Maybe revise the 10 mile goal to 73 mins. Well done on the sub 20 yesterday.

Ray von

Brianderunner wrote: »

Sub 3'30 sounds like a realistic goal, but you're gonna have to work for it. Best of luck. Maybe revise the 10 mile goal to 73 mins. Well done on the sub 20 yesterday.

Cheers Brian, really chuffed to go around sub 20 in first 5km race!

Not afraid of a bit of hard work so fingers crossed.

slowsteady

Your PBs are in or around my own and if you hit the 1:40 in Clontarf then a 3:30 for Dublin is possible - my aim as well:). However it will depend greatly on sticking to the plan and staying largely injury free for period.

Good luck with it and will watch progress with interest

Ray von

slowsteady wrote: »

Your PBs are in or around my own and if you hit the 1:40 in Clontarf then a 3:30 for Dublin is possible - my aim as well:). However it will depend greatly on sticking to the plan and staying largely injury free for period.

Good luck with it and will watch progress with interest

Thank you! Just read your log, hopefully your back out running soon and i will see you at the start line of DCM to be dragged around by 3:30 pacers!

Ray von

8 miles @ average 8:25 per mile

Easy run tonight really enjoyable with no rain! Legs felt good after race on Sunday.

Fair bit of wind on Dollymount which will be a nightmare on race day. But its a an up and back route so hopefully it will even itself out on the day.

Ray von

6 miles @ 7:41 average

Plan tonight was one mile warm up with 4 miles @ 7:30 and one mile warm down.

Legs took a while to get going but once i started the faster miles i was constantly holding myself back. Could not find the consistent 7:30 pace!

1 08:29
2 07:22
3 07:22
4 07:25
5 07:29
6 08:01

7:20 to 7:30 is my planned half marathon pace for Sunday week.

Can i keep this pace for 13 miles. I don't know to be honest it depends on a lot of things coming together on race day.

Tomorrows plan is 5 miles recovery at 8:30 - 9:00 pace.

Ray von

5 miles @ 8:54 average pace.

Comfortable recovery run, left calf a bit tight so might need to invest in one of those foam rollers over the weekend.

Rest day tomorrow with a work night out with free bar. Will try to hold back slightly! :P

Plan for the weekend:

Saturday - a few miles at some stage to clear the head!
Sunday - LSR with a few miles close to half marathon pace.

Ray von

5 miles @ 8:00 average

Was supposed to do a long run today but been having left shin pain since Thursday. Decided to get out anyway and started very gingerly. Towards the end the pain started to go.

Not good! Going to rest up for a couple of days. Stretch & ice the shin. Back out running Wednesday hopefully.

Still determined to run Sub 1:40 on Sunday in Clontarf.

Ray von

No running this week, Have been icing and streching all week.

Will give it until Saturday before making a final call on Clontarf.

50/50 at the moment.

Ray von

100% out of clontarf half, shin pain subsiding but not worth the risk.

Gutted to miss a local race :mad:

Best of luck to all running, it looks like it will be a cracker!

Ray von

4 miles @ 8.24 avg

Nine days off so delighted to be back! Legs felt fresh.

Ease myself back into it this week and take it from there.

Ray von

8 miles @ 8:35 avg

Lovely morning for a run, felt good.

Ray von

5 miles @ 8:45 avg

Nice and slow this evening.

Plan is to jump into the Hal higdon intermediate training plan at week 16!

Saturday in the plan is a marathon pace run but the rest will be slow.

Have learned my lesson! :rolleyes:

Ray von

And so it begins!

Week 3 of Hal Higdon Intermediate 2.

3 miles @ 8:55 avg

WTD: 3 miles
MTD: 20 miles
YTD: 406

Ray von

3 miles @ 8:37 avg

Was due to do 6 miles but had nightmare day in work.

Got home 8:45 watched the apprentice and then out the door at 10:15. Did not want to miss a day!

Had 3 miles planned for tomorrow so will do 6 instead.

WTD: 6
MTD: 23
YTD: 409

Brianderunner

Ray von wrote: »

3 miles @ 8:37 avg

Was due to do 6 miles but had nightmare day in work.

Got home 8:45 watched the apprentice and then out the door at 10:15. Did not want to miss a day!

Had 3 miles planned for tomorrow so will do 6 instead.

WTD: 6
MTD: 23
YTD: 409

Who do you like for the final on Sunday. Jim's a bit of a legend but the smart money has to be on Helen.

Are you doing the 5 miler on Saturday?

Ray von

Helen has to be the favourite alright but i have a sneaky feeling the geeky guy has a killer business plan and thats why sugar has been keeping him in!

Jim likes to wrap everybody around his finger with charm but i think sugar can see through it.

Can't do the 5 miler as going to a wedding. Would love too as i think i could go low 34:xx.

Ray von

6 miles @ 8:21 avg

Picked up the pace slightly for this one. Felt comfortable.

Saturday is a 6 mile pace run which is at marathon pace of 8 min miles.

WTD: 12
MTD: 29
YTD: 415

Ray von

6 miles @ 8:05 avg

Heavy weekend so only out this afternoon for my PMP run.

WTD: 19
MTD: 35
YTD: 421

Brianderunner

Ray von wrote: »

i have a sneaky feeling the geeky guy has a killer business plan and thats why sugar has been keeping him in!

Good call!!

Ray von

Went to the physio after work today as i am still having pain in my left shin.

Result is i have a stress fracture which rules me out for 2 months. All goals for 2011 no longer achievable!

Been put on a daily stretching and strengthening routine and also have to dust off the road bike for a while.

Gutted but determined to come back stronger.

Signing off on the training log for a while but will still float about the A/R/T forum.

Best of luck to all with DCM training.

slowsteady

Sorry to hear that, had you down as similar to myself time-wise and was going to compare progress.

As I'm only back from injury (surgery) we are headed in opposite directions. At least you have the bike!!

Waterford half marathon in early December might be a new target?

belcarra

slowsteady wrote: »

Waterford half marathon in early December might be a new target?

Clonakilty Half & Full Marathon in early December also!

Ray von

slowsteady wrote: »

Sorry to hear that, had you down as similar to myself time-wise and was going to compare progress.

As I'm only back from injury (surgery) we are headed in opposite directions. At least you have the bike!!

Waterford half marathon in early December might be a new target?

belcarra wrote: »

Clonakilty Half & Full Marathon in early December also!

Cheers! Forgot people still raced in the winter

Brianderunner

slowsteady wrote: »

Waterford half marathon in early December might be a new target?

Waterford half is a cracker, flying home for it myself.