Sometimes I just need to get out and run

RedRunner

davemcmahon wrote: »

Surely by then we should all be aiming for 2:30 marathons

I'll be right behind ya Dave....about five miles behind:)

RunningKing

Jeez Dave, I also work for one of the multinationals in Kildare.
Are you in Leixlip?

With me, it's very flexible as I work at home a lot, which gives even more time for running.

davemcmahon

RunningKing wrote: »

Jeez Dave, I also work for one of the multinationals in Kildare.
Are you in Leixlip?

With me, it's very flexible as I work at home a lot, which gives even more time for running.

That I am. Are you out there too?

I find the flexibility great too especially with two small kids

davemcmahon

08/02/2013 Fri: 6.03 miles @ 9:34 min/mile AveHR 141

One of the benefits of the area I work in is that I finish early on a Friday so today I got to go for my run after work for a change. A nice slow 6 miles with work colleagues in what ended up being near perfect running conditions. Even got to introduce my colleague to the idea of doing strides at the end of a easy run. These felt good to get the legs stretching a bit.

Found out in work today that they are having their (now) annual fun run on the 28th. This was the first full 5km I ever completed last year, so I'm really looking forward to getting out for this and giving it everything.

I realised today aswell that I may work in the same place as RunningKing albeit different ends of the site (about 1 km end to end). If I do mentioning the race on the 28th will confirm it without having to go into too much detail here.


WTD|28.23
MTD|46.42
YTD|180.4

RunningKing

Small world Dave!

davemcmahon

[10/02/2013 Sun: 10.05 miles @ 9:00 min/mile AveHR 148

After a busy morning around the house I managed to get out for my LSR (swim) after lunch. The original plan had been to do a few miles along the canal but the weather last night and today meant it would be a less exciting route. I can't wait for the weather to improve I miss being able to run the canal when its not swampland.

After the first couple of miles I'd given up on trying to avoid puddles and such so ended up just plowing straight through them. So 10 miles done, the LSR's will stay in and around the 10 mile mark until after the K-club 10k.

I've made a quick change to my plan for this week to include the Malahide Parkrun on Saturday plus a few extra miles to cover my LSR. I've done alot of running the last few weeks around my area so am looking forward to running somewhere different.

Plan for this week:

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|4 Recovery|6 mile easy|session |7 mile Medium LR|6 mile easy w strides|Parkrun + ~5-6 miles|Rest

Session : 1 mile w/u 4 x 1 miles @ 10k goal pace 1 mile w/d

WTD|38.28
MTD|56.47
YTD|190.45

davemcmahon

11/02/2013 Mon: 4.04 miles @ 9:19 min/mile AveHR 138

Nothing spectacular about this run, just a straight out and back recovery run after work to freshen up the legs after the LSR on Sunday.

12/02/2013 Tues: 6.00 miles @ 8:16 min/mile AveHR 154


This run felt harder then it probably should have. The legs have been tired the last couple of days and a poor nights sleep didn't really help. Took until the 4th or 5th mile for me to find my stride but I'm glad I went out and got it done.

On the plus side this pushed me past 200 miles for the year so far (just)


WTD|10.04
MTD|66.51
YTD|200.49

RedRunner

davemcmahon wrote: »

On the plus side this pushed me past 200 miles for the year so far (just)


WTD|10.04
MTD|66.51
YTD|200.49

That's great going Dave, well done.

davemcmahon

13/02/2013 Wed: 6.84 miles @ 7:30 min/mile AveHR 168

Out today for a session. The plan was 1 mile w/u 4 x 1mile @ goal 10k pace with 3 mins recovery and 1 mile w/d. was feeling tired this morning so had some trouble with my discipline on this run. Ended up doing the first 2 intervals faster than planned. intervals 1 and 3 were also into a strong headwind so didn't help. Took alot of HTFU to finish out the set but am delighted i did in the end. Had to cut the w/d slightly short as I was running out of time.


WTD|16.88
MTD|73.35
YTD|207.33

davemcmahon

14/02/2013 Thurs: 7.64 miles @ 8:45 min/mile AveHR 150

Was feeling yesterdays sessions this morning so wasn't sure if i'd get out today but since the weather was lovely and I wasn't due in work till 12 I decided I'd get my MLR in early in the day. Was really good to run in the sunshine and without a strong wind to fight with. Was suppose to be 7 miles but the route I took made it a little longer. The legs are feeling much better now after getting the run in.


WTD|24.52
MTD|80.99
YTD|214.97

davemcmahon

15/02/2013 Fri: 5.03 miles @ 9:53 min/mile AveHR 132

A nice easy 5 mile recovery run this afternoon to take the stiffness out of my legs.

Heading to Parkrun in the morning. The plan is to do a couple of miles warm up and warm down to bring the total up LSR distance. Will wait until morning to decide if I will run full tilt or if I will hold back or use it to gauge fitness. Will more than likely go full tilt.


WTD|29.55
MTD|86.02
YTD|220

RunningKing

Persistently consistent!

RedRunner

Give it Socks Dave! You are doing great training these days.

davemcmahon

16/02/2013 Sat: 10.07 miles @ Various min/mile AveHR Various

So today run had a little bit of everything...

I arrived early enough at Malahide Parkrun to get in a good 1.92 mile warmup @ 8.05 min/mile pace. Just fast enough to get the blood pumping and the legs ready to go.

As I lined up at the start of the race I decided I was going to go out hard enough but not full tilt. The legs were feeling tired and a little heavy so this felt like a good plan. This lasted about 20 meters as I was soon telling myself I can't come to race and not go full tilt. So quick change of plan. At that stage I'd gone off too slow so had to put a bit more effort to get to the desired pace. Again a very good course and well organised race. Some of the course was still quite muddy but I've gotten past that being an annoyance so I just plowed straight through any puddles/mud in my way. This has reinforced my desire to get into the Cross Country at the end of the year. AS with my last outing at Parkrun I lost GPS signal for a portion of the course so the pace on my Garmin was useless to me so I ran the second half of the course by feel and HR. SO to add to my warmup another 3.1 miles in 21:17 @ 6:51 min/mile. A PB by just under 30 second on the New Years Day race 7 weeks ago. Was chuffed with the time and got me wondering what I could have done on fresh legs.

SO to celebrate my new PB I finished my morning with another 5.05 miles @ 9:47 min/miles. Slightly slower than my normal LSR's but wanted to take it slower to help recover from the race.

Was good to get 10 miles in total. Tomorrow will be a well deserved rest day and an easy recovery run on Monday.


WTD|39.62
MTD|96.09
YTD|230.07

RedRunner

davemcmahon wrote: »

16/02/2013 Sat: 10.07 miles @ Various min/mile AveHR Various

So today run had a little bit of everything...

I arrived early enough at Malahide Parkrun to get in a good 1.92 mile warmup @ 8.05 min/mile pace. Just fast enough to get the blood pumping and the legs ready to go.

As I lined up at the start of the race I decided I was going to go out hard enough but not full tilt. The legs were feeling tired and a little heavy so this felt like a good plan. This lasted about 20 meters as I was soon telling myself I can't come to race and not go full tilt. So quick change of plan. At that stage I'd gone off too slow so had to put a bit more effort to get to the desired pace. Again a very good course and well organised race. Some of the course was still quite muddy but I've gotten past that being an annoyance so I just plowed straight through any puddles/mud in my way. This has reinforced my desire to get into the Cross Country at the end of the year. AS with my last outing at Parkrun I lost GPS signal for a portion of the course so the pace on my Garmin was useless to me so I ran the second half of the course by feel and HR. SO to add to my warmup another 3.1 miles in 21:17 @ 6:51 min/mile. A PB by just under 30 second on the New Years Day race 7 weeks ago. Was chuffed with the time and got me wondering what I could have done on fresh legs.

SO to celebrate my new PB I finished my morning with another 5.05 miles @ 9:47 min/miles. Slightly slower than my normal LSR's but wanted to take it slower to help recover from the race.

Was good to get 10 miles in total. Tomorrow will be a well deserved rest day and an easy recovery run on Monday.


WTD|39.62
MTD|96.09
YTD|230.07

Fantastic stuff Dave.Coming on leaps and bounds. As for the XC, I recommend it after my first BHAA XC race this morning. Energy sapping stuff but thoroughly enjoyable.

davemcmahon

RedRunner wrote: »

Fantastic stuff Dave.Coming on leaps and bounds. As for the XC, I recommend it after my first BHAA XC race this morning. Energy sapping stuff but thoroughly enjoyable.

Well done today on your run. Like yourself I haven't done XC since my teens so its one of the things I really want to give a go.

RunningKing

Good man Dave, it's not a great PB course, so well done getting one!!

davemcmahon

18/02/2013 Mon: 4.02 miles @ 8:39 min/mile AveHR 146

Legs are still a bit heavy from last weeks mileage. Luckily this week will be a step back week so mainly easy running. May take an extra rest day tomorrow as I'm fighting a head cold, will decide in the morning depending on how rested I feel in the morning. The plan for tonight will involve foam rolling as I can feel the ITB is a little tight.

I'll be without car on Wednesday and Thursday so will probably have to split those days into doubles as I'll be running to and from work.

Plan for this week:

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|4 Easy|6 mile easy/Rest|6 miles easy |7 mile Medium LR|6 mile easy w strides|Rest|9 miles



WTD|4.02
MTD|100.11
YTD|234.09

davemcmahon

20/02/2013 Wed AM: 4.11 miles @ 8:24 min/mile AveHR 162

20/02/2013 Wed PM: 4.12 miles @ 8:46 min/mile AveHR 148

21/02/2013 Thurs AM: 4.17 miles @ 8:57 min/mile AveHR 153

21/02/2013 Thurs PM: 5.68 miles @ 8:43 min/mile AveHR 153

22/02/2013 Fri AM: 5.02 miles @ 8:45 min/mile AveHR 153

Most of my running this week has been to or from work as the car has been in for some work. I had forgotten how much I dislike running before breakfast and with a bag on my back. As a result the pace has been a little slower and felt a little harder then it probably should have. To add to this I'm still fighting a head cold which luckily has stayed above the neck so I'm not too worried about it.

I'm actually surprised how easy it is to keep up the mileage while running doubles even though I took Tuesday as an extra day off. I'l have my commute home today and a LSR on Sunday to bring me up to the 40 mile mark for the week. This will mean I'll have ran more this month, with 6 days left, then I did last month. Also I've cruised past the 250 mile for the year total before the end of week 8


WTD|27.12
MTD|123.21
YTD|257.19

Younganne

Great training Dave and well done on the PB last week. Alot more to come here i think!!:D

davemcmahon

22/02/2013 Fri PM: 5.31 miles @ 8:02 min/mile AveHR 159

Had to pick up the car after work so left my gear behind and ran to the garage and would spin back around to collect my stuff. Was the first run all week without a bag on my back and felt great. Was able to up the pace a good bit without it feeling like i was pushing too hard. Had felt sluggish running all week and couldn't figure out why. Turns out my body didn't like running with the extra weight. Fell grand now and much more refreshed then after any of my other runs.


WTD|32.43
MTD|128.52
YTD|262.5

davemcmahon

Younganne wrote: »

Great training Dave and well done on the PB last week. Alot more to come here i think!!:D

Thanks Anne, hopefully I won't be the only one hitting PB's over the next few months

davemcmahon

24/02/2013 Sun: 8.02 miles @ 9:05 min/mile AveHR 142

Yesterday was a rest day spent out in Balbriggan at a shooting range for the brother in laws 30th, so plenty of crap food eaten and not the most productive rest day. I knew I would probably feel it this morning during my run. The plan called for 9 miles but due to the baltic conditions at 9 am and yesterdays fry ups I cut the run a mile short. Even with that I managed to push the weekly total to 40 miles. And move past last months total with 3 days running still to go.

My legs are really feeling the increased mileage the last week or so. Tight calves and ITB mean lots of icing and foam rolling. This week will be another easy week with a race in work on Thursday so no sessions. If time allows I may turn one of the recovery runs into a double to keep the mileage up a little higher.

Plan for the week:

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|4 mile recovery|7 mile easy w strides|Rest (maybe 4 mile easy) |5k race + w/u,w/d|4 mile recovery|Rest|10 miles

WTD|40.45
MTD|136.54
YTD|270.52

davemcmahon

25/02/2013 Mon: 4.07 miles @ 9:56 min/mile AveHR 135

Lovely day outside for a slow plod of a recovery run. Calves are feeling much better today but will ice them again tonight but may give the foam roller a miss and just stretch them out.

I think some of the discomfort in my legs may be that my current runners (Brooks Ravenna 3) may be coming to their end of life. I got them before the Dublin Half in September and did the marathon in them. On top of that I've run 250 miles since Christmas in them. I'll probably look at changing them out in a few weeks at most. Thankfully I have a pair of Brooks Racers as well so may wear them a little more until I get a chance to change.



WTD|4.07
MTD|140.61
YTD|274.59

davemcmahon

26/02/2013 Tues: 7.09 miles @ 8:04 min/mile AveHR 154

Another nice day for a run. Decided to up the effort level a little for this run just to see how the legs are feeling. Turns out pretty good, most of the stiffness and sluggishness seems to be gone. The plan calls for a Rest day of short recovery run tomorrow, will decide which one in the morning and then a 5K race on Thursday afternoon in work.


WTD|11.16
MTD|147.7
YTD|281.68

davemcmahon

28/02/2013 Thurs: 4.75 miles @ various min/mile AveHR various

After a nice rest day yesterday it was race day today in work. This was my first ever 5k last year. I'd struggled home in 30:30 last year so was really interested to see just how much I could improve by. After my parkrun adventure a few weeks ago I also wanted to see just how much my rested legs have in them.

So after a short 1 mile warm up and a chat to a few people including RunningKing I lined up at the start. Due to the small field it was the furthest forward I've ever started. Off we went and as usual I went what I thought was too fast. After the first mile at this pace I decided I was just going to stick it out and see what happened. The course was 2 laps around the site and then a little bit extra to cover the full 5 k. I was very surprised to be able to hold the pace I went out at through the half way mark and into the second mile. At this stage I just pushed on a bit harder in hope of a strong finish. As I approached the finish line I was surprised to see the time on display, way quicker than I had thought. It was pointed out to me then that the clock was about 20 seconds slow.

Anyway on to the important stuff. My ultimate goal for this race was to try and get a 10 minute improvement on last year. The race itself wasn't chipped time so I have to rely on my Garmin which tells me I came home in a shocking 20.04. Nearly 10 minutes and 30 seconds on last year and over a minute on my parkrun time a few weeks ago. I think this answers the question about what I could do on fresh legs. Now I just have to repeat it in a proper timed race.

The main annoyance I took away from this was 5 F'in seconds from going sub 20.

I also took the opportunity before the race to get a quick weight in so I'm now down to 87.1kg (13st 10). Once the picture from todays race come out I'll post a comparison between this years and last.

WTD|15.91
MTD|152.45
YTD|286.43

RunningKing

Great running Dave, you looked strong on finishing too. Don't get hung up on the 4 secs, with a proper course ( no grass) - you'll get the sub 20. The park runs are great, but with the twists and turns its not a PB course. A few people who I talked to today ran 1 min faster today than in recent park runs.

You'll get great confidence from today's run and push the pace in future timed races.

RunningKing

Meant to say, a 10 minute improvement in a year is bloody fantastic!!

menoscemo

Great stuff Dave, great improvements and you'll go sub 20 in your next 5k.

What stands out in your log is that you really mix up the paces, sometimes 10 min/mile sometimes (like today) 6:30/mile. Mixing up the paces/intensities is what it's all about IMO (broken record I know :P), and it is paying dividends for you.

davemcmahon

RunningKing wrote: »

Great running Dave, you looked strong on finishing too. Don't get hung up on the 4 secs, with a proper course ( no grass) - you'll get the sub 20. The park runs are great, but with the twists and turns its not a PB course. A few people who I talked to today ran 1 min faster today than in recent park runs.

You'll get great confidence from today's run and push the pace in future timed races.

menoscemo wrote: »

Great stuff Dave, great improvements and you'll go sub 20 in your next 5k.

What stands out in your log is that you really mix up the paces, sometimes 10 min/mile sometimes (like today) 6:30/mile. Mixing up the paces/intensities is what it's all about IMO (broken record I know :P), and it is paying dividends for you.

Thanks guys. I've no doubt that I'll take those seconds off next time I go for it. I've signed up for the 5k in Dublin City Center on Paddys weekend so hopefully I'll break 20 mins there.

Thanks Meno. I've really found that the mixing up the paces has let me run more often and further. A lot of the faster runs I do during my training have been mixed pace which I'm finding great for building strength and just generally dealing with discomfort. Since DCM I've become a firm believer than the shorter distance races are all about dealing with and tolerating discomfort.

RedRunner

What a difference a year makes! Well done Dave, great running.

RunningKing

davemcmahon wrote: »

Thanks guys. I've no doubt that I'll take those seconds off next time I go for it. I've signed up for the 5k in Dublin City Center on Paddys weekend so hopefully I'll break 20 mins there.
.

See you there Dave! I'm also doing it.

davemcmahon

1/03/2013 Fri: 4.33 miles @ 10:17 min/mile AveHR N/A

Nice recovery run this morning. The pace was kept nice and slow. The legs feel good so am going to go out again this afternoon will either be another 4 mile recovery or maybe an easy run at the low end of the pace scale.

WTD|20.24
MTD|4.33
YTD|290.76

Month|miles
Jan|133.98
Feb|152.45
Total|286.43

career_move

Just catching up on your log now. Absolutely brilliant stuff yesterday and the fact that you were semi comfortable for most of the race and able to finish strongly means there's plenty of improvement to come

davemcmahon

1/03/2013 Fri PM: 6.03 miles @ 8:53 min/mile AveHR 145

Decided to do this evenings runs at an easy enough effort. While I had the garmin on I had it covered for most of the run and just went out trying to keep it at an easy pace by feel. This was one of those runs that wasn't entirely necessary but I went out purely because I enjoy running and wanted to get out for an easy enough run without the shackles of watching my pace. while this may be seen as junk mileage by some it served a purpose for me and that was that I ran for pure enjoyment, something I sometimes think I forget to do.

The plan for the weekend calls for a day of rest tomorrow and then a 10-12 mile LSR around Tallaght/Firhouse/Greenhills on Sunday.

WTD|26.27
MTD|10.36
YTD|296.79

RedRunner

davemcmahon wrote: »

1/03/2013 Fri PM: 6.03 miles @ 8:53 min/mile AveHR 145

Decided to do this evenings runs at an easy enough effort. While I had the garmin on I had it covered for most of the run and just went out trying to keep it at an easy pace by feel. This was one of those runs that wasn't entirely necessary but I went out purely because I enjoy running and wanted to get out for an easy enough run without the shackles of watching my pace. while this may be seen as junk mileage by some it served a purpose for me and that was that I ran for pure enjoyment, something I sometimes think I forget to do.

The plan for the weekend calls for a day of rest tomorrow and then a 10-12 mile LSR around Tallaght/Firhouse/Greenhills on Sunday.

WTD|26.27
MTD|10.36
YTD|296.79

Personally, I don't think there is such a thing!

davemcmahon

davemcmahon wrote: »

Thanks guys. I've no doubt that I'll take those seconds off next time I go for it. I've signed up for the 5k in Dublin City Center on Paddys weekend so hopefully I'll break 20 mins there.

Thanks Meno. I've really found that the mixing up the paces has let me run more often and further. A lot of the faster runs I do during my training have been mixed pace which I'm finding great for building strength and just generally dealing with discomfort. Since DCM I've become a firm believer than the shorter distance races are all about dealing with and tolerating discomfort.

One thing I forgot to mention here is that since DCM I've read both Advanced Marathoning and Road Racing for Serious Runners by P&D. This has really helped in my understanding of why I need to run at difference paces and what the purpose of each run should be. I've found this to be a great help and makes the adjustment to the different paces all the easier.

davemcmahon

RedRunner wrote: »

Personally, I don't think there is such a thing!

neither do I really especially as I said the purpose was purely my own enjoyment.

davemcmahon

3/03/2013 Sun: 12.33 miles @ 8:35 min/mile AveHR 151

My plan originally called for a 10 mile LSR this weekend, but finding myslef wishing I was competing in one of the Half marathons on at the weekend I decided I'd go for 12-13 miles. I decided on a quick change of route and basically went from my parents house in Tallaght out to Marlay park via Old Bawn, Knocklyon and Grange Road and back again via Tymon Park. This was a fairly tough course with plenty of hilly sections. 7 of these miles were in and around PMP which made it tougher.

It was good to see that if I'd kept going for the full 13.1 I would have beaten my current PB from last year so hopefully thats another PB to go later in the year.

Plan for the Week:

Plan for this week:

|Mon|Tue|Wed|Thur|Fri|Sat|Sun
|8 miles recovery |Session LT|4 mile recovery |Session VO2|4 mile recovery/Rest|Marlay ParkRun|Rest

Session LT: 1 mile w/u 4 mile @ LT 1 mile w/d

Session VO2: Having decided I should add these in, I'm not entirely sure what the best way forward for them is, so: 1 mile w/u 6 X 800m 3 - 4 min recovery 1 mile w/d

Hopefully I'll be out for the inaugural Marlay Parkrun on Saturday and will throw in a few extra miles too.

WTD|38.6
MTD|22.69
YTD|309.12

davemcmahon

4/03/2013 Mon : 4.03 miles @ 9:56 min/mile AveHR 131

Was a nice cold morning for this run before work. My only regret was forgetting to bring gloves with me.

I had planned to make Monday a double but other factors worked against me so just settled for the one run.

5/03/2013 Tues : 6.66 miles @ 7:31 min/mile AveHR 167

The weather was lovely today once you stayed out of the wind. Today called for the first of the weeks session (LT) 1 mile warm up 4 mile @ LT 1 mile warm down. Based on current race times my LT should be somewhere in the 7.10 - 7.20 range. The 4 miles came in at 7:08, 7:23, 7:27, 7:12. Basically only managed the last mile within the target but I'll take the positive that I was still able to hit the last mile after going out to fast. Also my time @ 10k was a good 5 minutes faster then the last 10k race I did in December. Admittedly I was coming down with a cold, wearing a Santa costume and running the most boring 10k I'd ever done but it bodes well for the 10k race in April.


WTD|10.69
MTD|33.38
YTD|319.81

davemcmahon

6/03/2013 Wed: 4.03 miles @ 9:51 min/mile AveHR 137

First run in ages in the rain this morning before work. I wanted to get this out of the way first thing to give me as long as possible before my session tomorrow afternoon.

Looking at how this week is panning out it could be my lowest mileage week of the year so far. That said I'm getting in some good sessions and a race next week so the rest won't be a bad thing.


WTD|14.72
MTD|37.41
YTD|323.84

davemcmahon

7/03/2013 Thurs: 7.17 miles @ 8:02 min/mile AveHR 162

So today was my day to start including VO2 sessions into my training. I had originally planned to read the sections on this in the P&D book last night but didn't get a chance so had no real clue what I was doing.....and it showed.

The plan was (changed from Sunday) 1 mile w/u 10X400m with 90sec recovery and 2 miles warm down. Based on McMillan my vVO2 pace should be around 6:12min/mile. The first 2 reps were way too fast (5:05, 5:08 min/mile) and pretty much made it the rest of the session very tough. Reps 3 and 4 were still too fast (5:54, 6:02 min/mile). At this stage any hope I had of hitting my times went out the window. The remaining reps came in at 6:30, 6:24, 6:33, 6:30, 6:34, 6:33.

I'm glad thats over with but I need to learn what I'm doing properly before I try this again. On the positive side, I managed to complete the 10 reps without having to completely stop between reps. The recoveries where nice slow jogging. I'll try this again in a few weeks and hope I won't make a meal out of it then.


WTD|21.89
MTD|44.58
YTD|331.01

davemcmahon

8/03/2013 Fri: 4.55 miles @ 9:42 min/mile AveHR 136

A nice little recovery run before work on Friday morning.

9/03/2013 Sat: 7.65 miles @ Various min/mile AveHR Various

Woke up this morning with the beginnings of a head cold coming on. It hasn't been helped by two nights of very little sleep thanks to the littles ones. Headed off to Marlay for its inaugural Parkrun. Got just under 2 miles of a warm up in and then we were off.

The course began on grass and running the first couple of 100 meters on across the field. It was quite wet and muddy so it got us ready for the rest of the course. The course itself is lovely with some tough little sections. The sections of trail can feel a bit cramped as there is not much room and it can be difficult to overtake. This definitely cost me a good few seconds. The uphill section was a surprisingly long drag but I'll be expecting it next time so I'll notice it less. Anyway official time was 20:55. Was only about 10 seconds slower than I was expecting.

Finished off with just under 3 mile warm down followed by breakfast in the farmers market. A definite bonus over the Malahide course.

My result today confirmed my suspicion that the fun run course in work was short but thats grand I'll get back down to that time later in the year. I'm racing the MSB 5k on Saturday so hopefully I'll come in around the 20:30 mark.

WTD|34.09
MTD|56.78
YTD|343.21

RunningKing

Cut that out......wasn't that short...... :-)

davemcmahon

RunningKing wrote: »

Cut that out......wasn't that short...... :-)

Only about 30-40 seconds for me

davemcmahon

11/03/2013 Mon: 6.04 miles @ 8:19 min/mile AveHR 152

Cold! Cold! Cold! I learned a few things today, 1) if there's a chance I'm running in snow bring my headtorch; 2) find out where I put my snood cos otherwise I'm going to freeze my face. Today run wasn't actually too bad when you take away the blizzard like conditions at times. During these spells the visibility was so poor even though I was on the footpath I felt it would have been safer to wear the head torch. Hopefully the snow doesn't last too long or get worse, I really don't want to have to resort to the threadmill for my runs.

Plan for this week:

Mon|Tue|Wed|Thur|Fri|Sat|Sun
6 miles easy |8 miles easy|LSR 10 miles |6 mile easy| Rest |MSB St. Patricks 5k|Rest

I am running the MSB St. Patricks 5k on Saturday so I've moved runs around so I'll get my LSR in on Wednesday and rest on Friday. The rest of the runs will all be easy runs to let the body 'rest' ahead of the race.


WTD|6.04
MTD|62.82
YTD|349.25

davemcmahon

12/03/2013 Tues: 9.05 miles @ 8:10 min/mile AveHR 159

got out for a nice 9 miler before work today (not in till 12). Was so much nicer than yesterday I even went an extra mile because I was enjoying it.


WTD|15.09
MTD|71.87
YTD|358.3

davemcmahon

13/03/2013 Wed: 10.50 miles @ 8:44 min/mile AveHR 150

This weeks plan called for my LSR today. I was looking for a new route so I ran through Leixlip into St Catherines Park and down into Lucan and then back again. A nice route with a couple of shirt steep hills to make me work a little harder. Was feeling grand by the 8 mile mark so pushed a little harder for the last two miles for a faster finish.


WTD|25.59
MTD|82.37
YTD|368.8

davemcmahon

14/03/2013 Thurs: 4.98 miles @ 8:26 min/mile AveHR 144

A nice little 5 mile easy run this afternoon to keep me ticking over. Originally I'd planned a complete rest day tomorrow but now I'll be getting in a 3 mile recovery paced run first thing to keep the legs fresh for Saturday.

Now back to the 2013 novice thread to watch the action.


WTD|30.57
MTD|87.35
YTD|373.78

davemcmahon

15/03/2013 Fri: 3.23 miles @ 8:28 min/mile AveHR N/A

My original plan for the week had today as a rest day but instead I went out for a nice slow 5k on a potential Parkrun route. Nice little route so will hopefully get the go ahead.

Race tomorrow hoping to hit about 20:30.


WTD|33.8
MTD|90.58
YTD|377.01