Running Under the Influence of Jack Daniels

beeduybe

Thurs 8th December

Done a 4k recovery run on the treadmill in 23 mins.

Friday 9th December

Done a tempo run in the gym. 10 minute warm up at 10km/hr followed by 20 mins at 12.5km/hr and after a short recovery period at 6km/hr completed the final 10 mins at 12km/hr.

4.66 Miles in 42:04. Average Pace 9:05.

beeduybe

Sunday 11th December

A 4.5 mile general aerobic run around the Dunderry loop.

4.45 Miles in 40:36. Average Pace 9:07.

beeduybe

Monday 12th December

A treadmill LT Interval session. 10 min warm up followed by 3 x 12 mins (12.5km/hr at 2% incline) with 2 min recovery (5km/hr at 1%).

beeduybe

Tuesday 13th December

Some core strength training in the gym at lunchtime. Done 2 circuits of Sit ups, Leg pushaways, Swiss ball lying bridge, Superman, Standing knee hold, Back Extension, Front and side planks.

Swimming lessons in the pool in the evening focused on front crawl.

Wednesday 14th December

Repetition Training on the treadmill in the gym.

9 min warm up followed by:
2 x 400m (14.7km/hr, 2%) with 400m recovery (6km/hr, 1%);
2 x 800m (14.7km/hr, 2%) with 800m recovery (6km/hr, 1%);
1 x 400m (14.7km/hr, 2%) with 400m recovery (6km/hr, 1%);
1 x 400m (16km/hr, 2%) with 400m recovery (up to 9km/hr, 1%);

Thursday 15th December

Was feeling a bit tired after Wednesday so just took it easy in the pool practising the front crawl.

Friday 16th December

Done a 10k Run on the treadmill in just under 55 mins - Starting at 10km/hr with 2% incline raising to 11km/hr.

6.21 Miles in 54:56. Average Pace 8:49.

beeduybe

My first attempt at a table

Distance | 1 Mile | 3k | 5k | 4 Miles | 6k | 5 Miles | 10k | 10 Miles | Half Marathon | Marathon |
Pre Log PB | 6.41 | 12.57 | 22.52 | 22.44 | 28.53 | 37.32 | 48.31 | 1.21.35 | 1.46.03 | 4.10.01 |
Current PB | 6.10 | 12.16 | 22.52 | 22.44 | 28.53 | 37.32 | 48.31 | 1.21.35 | 1.46.03 | 4.10.01 |

beeduybe

Been busy the past week so haven't been training as often or had a change to update the log.

Tuesday 20th December
Went to gym at lunchtime and done a short hill session. 10 minute warm up followed by 4 sets of 3 mins at high incline with 3 min slow recovery jog. (4%,6%,8%,6% or something like that from what I can remember? )

Thursday 22th December
Back to gym for an Interval Session. 10 min warm up and then 5 x 5mins at 14.4km/hr (1% incline) with 3 min recovery jog.

Saturday 24th December
Easy 6 mile run. Left quad felt tight and had to stop to stretch a couple of times but nothing major.

6.18 Miles in 54:26. Average Pace 8:48.

Running the St. Stephen's Day 5k in Cavan tomorrow so should be a good indicator of how my training is going.

Happy Christmas

beeduybe

Following my recent PB for 3k I felt I was more than capable of knocking some time off my previous 5k PB of 22:52 so decided to try and do each mile in and around 7 min pace as the McMillan calculator suggested a 5k time of 21:23 at a pace of 6:53min/miles.

Despite trying to hold back on the first mile from going out too fast I was motoring at around 6:30 pace and I was feeling too good to slow it down too much and completed the first mile in 6:34.

I slowed down a bit in the second mile as fatigue began to set in and we encountered what felt like the hardest part of the course but I was still on course for my target time with a second mile of 7:06.

The third mile started with a downhill stretch and this allowed me to build up some momentum to the finish and I increased my effort and started to pass a few people. I continued to push hard and when we returned to the main street I knew the end was near so I just put the foot down and powered towards the finish crossing the line in 21:22 (Mile 3 - 6:52, Final 0.13 Miles - 0:48) - a 90 second improvement on my previous PB

3.13 Miles in 21:22. Average Pace 6:50.

Distance | 1 Mile | 3k | 5k | 4 Miles | 6k | 5 Miles | 10k | 10 Miles | Half Marathon | Marathon |
Pre Log PB | 6.41 | 12.57 | 22.52 | 22.44 | 28.53 | 37.32 | 48.31 | 1.21.35 | 1.46.03 | 4.10.01 |
Current PB | 6.10 | 12.16 | 21.22 | 22.44 | 28.53 | 37.32 | 48.31 | 1.21.35 | 1.46.03 | 4.10.01 |

osnola ibax

2012 - A Pace Odyssey ??

Dory Dory

Excellent work on your pb! I don't know how old some of those other pbs are, but I'm betting they are all going down in 2012!

beeduybe

osnola ivax wrote: »

2012 - A Pace Odyssey ??

Hmm that does sound better but doesn't really make sense...

beeduybe

Dory Dory wrote: »

Excellent work on your pb! I don't know how old some of those other pbs are, but I'm betting they are all going down in 2012!

All are at least 6 months old but the marathon training has brought me on leaps and bounds

beeduybe

Tuesday 27th & Wednesday 28th December

Was down in Wexford for a couple of days so didn't get any training in.

Thursday 29th December

Went for a 10.5 mile run - my longest run since DCM. This run proved to be much tougher than expected on account of the strong wind which I had to run into for long stretches of the course especially miles 4-6 and 7.5 to 10.

10.46 Miles in 1:31:08. Average Pace 8:43.

neilc

beeduybe wrote: »

Thursday 29th December

Went for a 10.5 mile run - my longest run since DCM. This run proved to be much tougher than expected on account of the strong wind which I had to run into for long stretches of the course especially miles 4-6 and 7.5 to 10.

10.46 Miles in 1:31:08. Average Pace 8:43.

I've actually done that exact route on a few occasions, must keep an eye out for ya when I'm back from injury/sickness.

beeduybe

After my PB run on St. Stephens Day I made another attempt at the distance albeit after having seen in the new year with a few pints of the black stuff last night. After getting out of the car and getting hit with the cold and wind I began to wonder should I have stayed in bed but didn't notice the cold so much after the warm up

After negotiating some traffic in the early stages of the race I got into a rhythm and completed the first mile in 6.45. Like the Cavan 5k I slowed in the second mile for a time of 7.05. The third mile was just about hanging on and I was happy to stick with a couple of other who were going around the same pace as me.

The Garmin clocked the third mile at 7.00 and the beep coincided with me coming around the final bend and the finish line coming into sight and I sprinted for the line crossing the line in 21.32 - 10 secs slower than the Cavan 5k.

In retrospect I probably didn't have the same determination to push myself in the final mile as I did in Cavan which probably had something to do with having achieved my target then and the fact I was able to stay in my comfort zone among the pack instead of chasing others in a smaller field.

3.11 Miles in 21:32. Average Pace 6:56.

Next race is the 4 Mile BHAA XC race next Saturday in Tymon Park.

beeduybe

Distance | 1 Mile | 3k | 5k | 4 Miles | 6k | 5 Miles | 10k | 10 Miles | Half Marathon | Marathon |
Pre Log PB | 6.41 | 12.57 | 22.52 | 22.44 | 28.53 | 37.32 | 48.31 | 1.21.35 | 1.46.03 | 4.10.01 |
Current PB | 6.10 | 12.16 | 21.22 | 22.44 | 28.53 | 37.32 | 48.31 | 1.21.35 | 1.46.03 | 4.10.01 |

Month|Miles
January|5.77
Total|5.77

beeduybe

3.5 Mile Recovery run around Hartstown Park. Route was pretty random. Just wanted to get the 3 miles in.

3.47 Miles in 31:58. Average Pace 9:13.

Month|Miles
January|9.24
Total|9.24

beeduybe

Tuesday 3rd January

Done a short interval session in the gym. 10 minute warm up followed by 2 x 5min (14.4km/hr, 1% incline) with 3 min recovery (6km/hr) and 1 x 3min (14.4km/hr, 1% incline).

beeduybe

Wednesday 4th January

Braved the wind and rain for a 3 mile run last night. Certainly wouldn't have bothered with this one if I hadn't signed up for the Boards Running Streak or 1000 mile challenge. 1st week of January enthusiasm or a marker set down for the rest of the year? Time will tell

3.01 Miles in 28:24. Average Pace 9:25.

Month|Miles
January|15.21
Total|15.21

beeduybe

Thursday 5th January
1.17 Mile warm up followed by core training in the gym.

Friday 6th January
Went for a swim at lunchtime. Had planned a short run in the evening but was feeling a bit tired and heavy legged so decided to take it easy and have an early night instead with Saturday's XC race in mind.

beeduybe

I arrived nice and early at Tymon Park and got registered with over an hour to spare so had time for a unusually lengthy warmup of 3.82 Miles - almost as long as the race :eek:

By the time the race got underway I was well warmed up and knew every inch of the course so there was no surprises. Over the first mile I was neck with a man I knew from running previous races who was around the same level as me and we proved to be good pacesetters for each other as throughout the race we were side by side and exchanging the lead pace with each other.

Conditions were very tough and I certainly wasn't going to set a PB but after my first mile split of 7.21 I aimed to try and stay around 7.30 min miles to get under the 30 min mark.

The second mile saw us cover some of the tougher parts of the course and this resulted in a slower second mile of 7.37. The third mile was a little easier and this resulted in a third mile split of 7.30.

I was still keeping up with my pacer at this stage and he was happy to offer good advice - head up, get plenty of air into the lungs etc, and this was a big help to me and provided a nice distraction from thinking about the challenging course.

Over the last mile I held back slightly knowing there was a hill coming just before turning the last bend so when I got to the bottom of the hill I upped my intensity and passed lots of runners leaving my 'coach' behind. My watch beeped to signal the 4 mile mark (7:40 split) sometime around now so I knew the course was a bit long. After turning the final bend I could see the finish line so this prompted me to move into 5th gear and sprint for the line passing a couple of others as well. My watch told me I ran the final 0.10 miles at a pace of 5:37 :eek:

My finishing time was 30.42 - longer than my anticipated sub 30 time but the course appeared to be a tad long according to my Garmin (4.10 Miles) and believe I would have been very close to 30mins flat had it been exactly 4 miles.

Happy with my first XC race of the year and looking forward to the next BHAA race in 2 weeks.

4.10 Miles in 30:42. Average Pace 7:30.

beeduybe

Table updated including race, warm up and most of cool down (forgot to switch on watch at start )

Month|Miles
January|24.81
Total|24.81

beeduybe

Sunday 8th January
Nice morning so went for a 1 hour recovery run around Trim.

6.68 Miles in 1:01:27. Average Pace 9:11.

Month|Miles
January|31.50
Total|31.50

irfrm

HI Beeduybe, good miles for week.Will follow thread as my goal
times are close to yours. Best of luck 2012

beeduybe

Monday 9th January
Tempo interval session in the gym. 1 mile warm up followed by 3 x 10 mins at 7:18 pace with 2 min recovery jog with 1 mile cool down.

Month|Miles
January|38.10
Total|38.10

beeduybe

Tuesday 10th January
Work commitments during the day and swimming lessons in the evening resulted in me having a rest day from running.

Wednesday 11th January
Interval session in the gym. 5 x 5 mins (8.9mph, around 1200m) with 3 min recovery (3.7 mph). 1 mile warm up and 0.5 mile cool down.

Month|Miles
January|44.23
Total|44.23

belcarra

irfrm wrote: »

HI Beeduybe, good miles for week.Will follow thread as my goal
times are close to yours. Best of luck 2012

Same as!
Just noticed your log tonight so best of luck with the training - It really appears to be paying off already!

beeduybe

belcarra wrote: »

Same as!
Just noticed your log tonight so best of luck with the training - It really appears to be paying off already!

Thanks belcarra. Had a quick look at your log. Your 2011 PB's are similar to my targets so i'll have a nose through your log from last year when I get a chance


Best of luck with the sub 3:30 attempt.

beeduybe

Thursday 12th January
5 Mile Recovery run in the gym. The advantage of doing this on the treadmill is that I can monitor my pace and heart rate without going too fast / hard.

5.22 Miles in 49:50. Average Pace 9:31.

Month|Miles
January|49.45
Total|49.45

beeduybe

Friday 13th January
Easy 3 Mile run in the gym followed by a few stretches and core exercises.

3.11 Miles in 28:28. Average Pace 9:05.

Saturday 14th January
As I was staying in Dublin on Friday night I met up with the boards group in the Phoenix Park. Ran with a few others for the first 5.5 mile loop before they retreated to the visitor centre for tea and coffee but being the dedicated athlete I am I carried on for a second loop as I wanted to get a longer run in Pace was probably a bit too slow for the first half of the run but getting in the miles was the main aim of the run.

10.95 Miles in 1:39:23. Average Pace 9:05.

Month|Miles
January|63.51
Total|63.51

menoscemo

beeduybe wrote: »

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Saturday 14th January
As I was staying in Dublin on Friday night I met up with the boards group in the Phoenix Park. Ran with a few others for the first 5.5 mile loop before they retreated to the visitor centre for tea and coffee but being the dedicated athlete I am I carried on for a second loop as I wanted to get a longer run in Pace was probably a bit too slow for the first half of the run but getting in the miles was the main aim of the run.

10.95 Miles in 1:39:23. Average Pace 9:05.

I don't think you were with the Boards group. We didn't take that route on your garmin. There was another very large group that started at 10am, we saw them leave the Car-park as we headed back just after 10am (most of us started at 9am and we looped back for about 10.05am.) there was only about 12 in our group and only Vagga joined us at 10 am I think.