Run Around

Darren 83

Week 6

A late run tonight just got back

5 miles @ 9.10 pace

Cool down .60 miles @ 11.11 pace

Total 5.60 miles

WTD|8.80
MTD|5.61
YTD|181.91

Darren 83

Week 6

2nd April

Rest Day

3rd April

10 x 400s @ 5k pace with 2 min jog recovery

Total miles was 4.76

Avg HR 151
Max HR 182

Finally got to Amphibian King dis morning it was a long day for me, found them to be great took there time with me and will def be back in the future. They had my trying New balance, Mizuno Saucony Guide 7. For me I liked the New balance and Saucony. I had the guide 6 and stuck to what I'm use to.

I have a nice pair of guide 7 but wont be using them untill Monday as I only have a long run left this week and don't want to run that distance with them yet.

WTD|13.57
MTD|10.57
YTD|186.67

Darren 83

Week 6

6th April

10 mile lsr

10.08 miles @ 9:38 pace = 1.37.09

Avg HR 154
Max HR 174

WTD|23.65
MTD|20.45
YTD|196.75

Darren 83

Week 7

Recovery Run

3.23 miles @ 10.24 pace = 33.27

A nice easy run and to kick in the new runners hoping to get rid of the Asics GT 2000 was never 100% happy with them.

WTD|3.22
MTD|23.67
YTD|199.97

Darren 83

Week 7

8th April

Plan was for 6 miles only could only do about 5 miles as my stomach was in bits.

4.70 miles @ 9.17 pace = 43.35

Avg HR 154
max HR 176

9th April

50 min tempo run

The plan was to increase the pace until I hit my planed 10k race pace and hold it for 15 minutes, thankfully no stomach trouble and hit my targets.

5.81 miles @ 8.33 pace = 49.43

Avg HR 161
Max HR 181


WTD|13.73
MTD|34.18
YTD|210.48

Darren 83

Week 7

10th April

Rest Day

Had to switch Thursday with Friday as the better half has conformation in Cork and went on Thursday.

11th April

4 miles easy

With the other half in Cork time was tight left the little one in school, got home quickly ate a banana and was straight out the door. And a fantastic morning for it as well.

4.59 miles @ 8.56 pace = 40.57

Avg HR 155
Max HR 170

WTD|18.31
MTD|38.76
YTD|215.06

Darren 83

Week 7

10 mile lsr

Headed out at eight for this just back in time to watch the London Marathon. Did the Boyne 10k route plus four miles on the grass.
Again this year the route is under construction and Id be very surprised if its finished in time, So it will be the route last year up "heart break hill".

10.04 miles @ 10.05 pace = 1:41:16

Avg HR 141
Max HR 175

WDT|28.35
MTD|48.80
YTD|225.10

Darren 83

Week 8

14th April

This should be the last week of the plan but started two weeks early just in case I got sick or injured, so I will be repeating the last two weeks. I'm also going to reduce the time on the road and get on the grass a bit more.

Recovery Run

3.56 miles @ 10.52 = 38.39

Avg HR 143
Max HR 171

WTD|3.56
MTD|52.36
YTD|228.66

Darren 83

Week 8

5.43 miles @ 9.01 pace = 49.12

Avg Hr 154
Max Hr 173

WTD|8.99
MTD|57.79
YTD|234.09

Darren 83

Last week I was not happy my leg was not feeling ok so just took the rest of week off, Due to other commitments I unfortunately wont be able to do the Boyne 10k.

Normally would be annoyed but Im going to start DCM training more Hals Novice 2 plan, I'm well ahead off myself I know but I need something to aim for, I also will have a full week without running during training. I will be just updating at the end of the week.

Darren 83

So before I start proper training for DCM, I'm going to do a few weeks of the Novice 2 plan until I officially start in June. It will give me a good base and a good routine to stick to.

I'd honestly love to complete my first marathon under 4 hours, my best half was The Bohermeen half in 1:59 last year so should be achievable with some solid training. I'm going to aim for mp at 8:40 to 8:50 and see how it goes.

| Planned | Actual | Pace
Monday|Rest
Tuesday|3 miles|3.19|9.06
Wednesday|5 miles@ mp | 5.13| 8.50
Thursday|3 miles|3.89 |9.06
Friday|Rest
Saturday|8 mile lsr|8.33|10.05
Sunday|Cross training Bike|28.9k

WTD|20.54
MTD|78.33
YTD|254.63

Darren 83

End of month update

January|29.87
February|51.71
March|95.25
April|86.94
May|
June|
July|
August|
September|
October|
November|
December|

Darren 83

Another week gone, woke up wishing I was doing the Boyne 10k today. Finally got the promotion in work I was pushing for, running wise was a good week as well.

|Planned| Actual|Pace
Monday|Rest
Tuesday|3 miles easy| 3.86|8.55
Wednesday|5 miles easy|4.75|8.59
Thursday|3 miles easy|3.02|10.02
Friday|Rest
Saturday|40 min on bike
Sunday|9 mile lsr| 8.96|10.02

Got the long run done early in a local park a mixture of grass and footpath, its not too far away from me. After wards went to the Boyne 10k race, I enjoyed being a spectator for a change.


WTD|20.59
MTD|11.98
YTD|275.23

Darren 83

Step back week for me this week, According to my vdot on the JD website my mp should be at 8.30min/mile and lsr at 10 min/mile.The 5 miles at mp was tough but manageable. I will be well ahead off the plan so can play around with my paces. Thursday's pace was a bit slower due to getting it done quite early, I was giving blood that day so couldn't do it after wards.

Did a easy 30 min on the bike then went to see the pro's at work, it was a privilege to see The Giro d'Italia go through my town.


|Planed|Actual|Pace
Monday|Rest|
Tuesday|3 miles easy|2.78|8.52
Wednesday|5 miles @ mp|5.66|8.29
Thursday|3 miles easy|3.77|9.31
Friday|Rest
Saturday|6 mile lsr|6.24|10.03
Sunday|30 min on exercise bike


WTD|18.45
MTD|30.44
YTD|293.68

Darren 83

The miles are starting to creep up now, so well ahead of my self with the plan I'm going to have a step back week every second week.

|Planned| Actual| Pace
Monday|Rest
Tuesday|3 miles easy|3.34|9.21
Wednesday|6 miles @ mp|6.90|8.40
Thursday|3 miles easy|3.22|9.20
Friday|Rest
Saturday|Rest
Sunday|11 miles lsr|11.64|9.51|


WTD|25.09
MTD|55.53
YTD|318.77

Darren 83

The plan for the week was to take a step back week but wouldn't you know I've got some bug and will be off for the week typical.

Last week I did 6 miles @ mp just managed them at 8:40 pace avg, afterwards I could not imagine running 26.2 miles at this pace. I tend to get ahead of myself and so decided to drop the mp to 9 min miles. I have not done a half marathon since last spring so the confidence is not there, maybe when I do a half or a have marathon paced run I'll get the confidence I need.

Darren 83

No running this week at all, stomach bug to blame for that. Only felt better on Friday but was not going to push myself.

Hoping to do the Clontarf Half marathon, the plan will to be run at mp 9 min/mile and if I'm feeling good push in the second half the opposite of what I did in Bohermeen.

Darren 83

Monthly Update

January| 29.87
February|51.17
March|95.25
April|86.94
May|68.08
June|
July|
August|
September|
October|
November|
December|
Total|330.31

Darren 83

Didn't get a chance yesterday to update on the week,

|Planned| Actual|Pace
Monday|Rest
Tuesday|3 mile| 3 miles|9:35
Wednesday|6 @ mp|6 miles|8:54
Thursday|3 miles easy|3 miles|9:35
Friday|Rest
Saturday|25k cycle
Sunday|12 mile lsr|12 miles|10:05

It was hard to get back into training after last week off, but it was good in the sense that I will now bring the runners on holiday even just for a few easy miles.

I just copped on I was never meant to do miles @ mp:o, got out early for the lsr but the heat still had a effect on me, kept the pace around 10:05 pace. Each week for the lsr I'm trying different gels so far no ill affects.

Also entered the Clontarf Half next month hoping to use this as mp race, will get a small pb if I can.

I'm also going to be doing one session a week with my club.

Pacing Mule

Darren 83 wrote: »

The plan for the week was to take a step back week but wouldn't you know I've got some bug and will be off for the week typical.

Last week I did 6 miles @ mp just managed them at 8:40 pace avg, afterwards I could not imagine running 26.2 miles at this pace. I tend to get ahead of myself and so decided to drop the mp to 9 min miles. I have not done a half marathon since last spring so the confidence is not there, maybe when I do a half or a have marathon paced run I'll get the confidence I need.

Just coming back to this post as I have been looking at my own marathon pace recently. You had mentioned earlier in the log having a goal time of sub 4. Is that still the case or have you decided to try go lower ? I am toying with a sub 4 attempt myself.

That pace would have you targeting around a 3:40/3:45 marathon whereas the pace you dropped back to this week is more in tune with the 4 hour goal. 9 min miles will land you home at 3:55 - you can even go back as far as 9:10 and hit sub 4.

Personally I would be inclined to aim at the 9 min mile pace and train for 3:55 Gives a few min cushion on the day. Knocking out 8:40s may be a bit of a stretch unless of course you are aiming well below the 4. As mileage increases I would want my energy there to take out the extra miles at the end of the LSR rather than getting in unnecessary and probably counter productive faster pace miles in.

Darren 83

Pacing Mule wrote: »

Just coming back to this post as I have been looking at my own marathon pace recently. You had mentioned earlier in the log having a goal time of sub 4. Is that still the case or have you decided to try go lower ? I am toying with a sub 4 attempt myself.

That pace would have you targeting around a 3:40/3:45 marathon whereas the pace you dropped back to this week is more in tune with the 4 hour goal. 9 min miles will land you home at 3:55 - you can even go back as far as 9:10 and hit sub 4.

Personally I would be inclined to aim at the 9 min mile pace and train for 3:55 Gives a few min cushion on the day. Knocking out 8:40s may be a bit of a stretch unless of course you are aiming well below the 4. As mileage increases I would want my energy there to take out the extra miles at the end of the LSR rather than getting in unnecessary and probably counter productive faster pace miles in.

The mp was at 8:35 according to mc Millian, but I couldn't see me doing that over 26 miles,

My mp is now between 8:50 and 9 mile mark, which I think is achievable over the marathon distance, Clontarf half next month will be a good reference point for me.

Pacing Mule

Darren 83 wrote: »

The mp was at 8:35 according to mc Millian, but I couldn't see me doing that over 26 miles,

My mp is now between 8:50 and 9 mile mark, which I think is achievable over the marathon distance, Clontarf half next month will be a good reference point for me.

Yeah still early days at this stage. I could be anywhere between 4 and 4.5 hours myself. Won't really know until closer to the day.

I presume mc millan has you on a better than sub 4 marathon ?

Darren 83

Pacing Mule wrote: »

Yeah still early days at this stage. I could be anywhere between 4 and 4.5 hours myself. Won't really know until closer to the day.

I presume mc millan has you on a better than sub 4 marathon ?

I think it had me at 3:40, but that was off a 5k time. I'll plug the result from Clontarf and see the time then.

Darren 83

This was a step back week for me

| Planned| Actual| Pace

Monday|Rest
Tuesday|3 miles| 3.20 miles|9:24
Wednesday|6 miles @mp|6 miles|8:48
Thursday|1500m race & 200m race
Friday|Rest
Saturday|9 mile lsr|9 miles|10:07
Sunday| Cross training|


I took part in the clubs graded race a 1500 metre and 200 metre race.

1500 Metre

My best mile is 6:40 from last year so going into the race I was a bit conservative at the start over took a few people, at the last 100 meters I just went for it and passed one fella near the finish line.

Result: 6.04

200 Metre

Nothing really mad about this just went for it.

Result: 33s

Darren 83

Delighted to get back with the club this week.

Monday|Rest
Tuesday|7 miles @mp
Wednesday|Rest
Thursday|2x5x300 75-80 with 60 sec interval + 400m jog between sets
Friday|Rest
Saturday|Rest
Sunday|Long run 70mins, run as 30mins E pace, 2x10mins @ T pace with 5min E pace in between, finish with 15mins E pace

Overall a good week for me, kept with the group for the club session, I'm also doing the clubs marathon plan, a few changes from last year.

The first eight weeks for a 10k training block with Fingal the target race.

Darren 83

17/6/2014

5 mile steady run @ 8:20 pace

Monday was a rest day, another fantastic day for a run cycled up to the training grounds for this session.

Did a lap for warm up and got started we went out two abreast and every half lap fell back too the end of the group, kept my pace so really happy with the session.

The first target race is Fingal 10k but unfortunately will have to work that week end as I'm on holidays after it, so Clontarf Half is on my half time is on the soft side so looking forward to getting a new PB.

The clubs 5k race is on this Friday so going to drop Thursdays session and give sub 22 min 5k another shot.

Darren 83

20/06/2014

I just rested my self since the last club session on Tuesday in preparation for the clubs 5k race today.
Got up early for the race had to register late for it and just warmed up. Got talking to another club member and told me that the route has been changed.

Lined up at the start and off we went, a nice long straight for the first 1k started off a bit quick and slowed a little just tried to keep the pace even as possible. Got over the first hill slowed me a bit but got back on the pace as soon as possible. The last few 100 meters was hard I could see the finish line then had a club member shout at me 50 meters to go pass him in front so I sped up and just finished before him.

Previous Pb 22.48
New Pb 21:57

Delighted with this race gives me a great boost for Clontarf Half in two weeks.

http://connect.garmin.com/activity/524767795

Darren 83

22/6/2014

Long run as 80mins E pace running@9:16 pace

Didn't expect it too be as warm as it was dis-morning lucky enough took water with me, legs where heavy from the race on Friday so decided if I couldn't take the pace Id slow it down.

I was able to keep the pace pretty uneventfully run bar swallowing a fly and retching got caught in my throat.

8.71 miles done

http://connect.garmin.com/activity/525837100

Darren 83

24/6/2014

5 miles steady @ 8:20 pace

Monday was a rest day, a good session today although it was very humid today enjoyed the session.

http://connect.garmin.com/activity/527894234#

Darren 83

25/6/2014

45 mins easy E pace running

Got this done after work, was warm enough and was raining, it was refreshing running in the rain for a change.

Total 4.91 miles

http://connect.garmin.com/activity/528412330#

Darren 83

26/6/2014

2x5x300 75-80 with 60 sec interval + 400m jog between sets

Happy how the session went, it was tough but manageable.

http://connect.garmin.com/activity/529035500

Darren 83

29/6/2014

Got out at 6:30 for the long run today, I was meant to do a different plan but I just couldn't hold my threshold pace so was not going to force it and opted to do a easy run.

7.58 miles @ 9:16 pace

Will have one session next week on Tuesday 5 miles @ 8:20 pace, might do 4 miles on Thursday then rest for Clontarf Half on Saturday. Would like to get sub 1:50

January|29.87
February|51.17
March|95.25
April|86.94
May|67.53
June|91.73

Darren 83

30.6.2014

Recovery Run

Did a nice and easy run today, the plan was do a easy run on Wednesday but have a 12 hour shift to do so will have a three day rest before Clontarf Half on Saturday.

Junes total is 94.44 miles

Darren 83

1/7/2014

5 mile steady run 8:20 pace

A hard session in the heat a few people had to stop but I was determined to keep going as it was my last session before Clontarf on Saturday.

http://connect.garmin.com/activity/532627714#

menoscemo

Are you going for sub 1:50? we'll be lining up at front of wave 3. Say hello.

Darren 83

menoscemo wrote: »

Are you going for sub 1:50? we'll be lining up at front of wave 3. Say hello.

Failed at sub 1:50 in Bohermeen last year so hopefully will achieve it this time. It just yourself pacing at 1:50? Don't want to say hello to the wrong person

Ososlo

Darren 83 wrote: »

Failed at sub 1:50 in Bohermeen last year so hopefully will achieve it this time. It just yourself pacing at 1:50? Don't want to say hello to the wrong person

Here you go !

menoscemo

Darren 83 wrote: »

Failed at sub 1:50 in Bohermeen last year so hopefully will achieve it this time. It just yourself pacing at 1:50? Don't want to say hello to the wrong person

Myself and FerrisB also off boards.ie internet fame
Don't worry, if you ask the wrong guy if he's meno, he won't be surpirsed. I don't think he knows my real name either :pac: All the pacers are off this forum.

@ ososlo, I should point out that pic is 5 years old and FerrisB has a similar hair colour .

AuldManKing

menoscemo wrote: »

Myself and FerrisB also off boards.ie internet fame
Don't worry, if you ask the wrong guy if he's meno, he won't be surpirsed. I don't think he knows my real name either :pac: All the pacers are off this forum.

@ ososlo, I should point out that pic is 5 years old and FerrisB has a similar hair colour .

more importantly, was that a phone in your pocket?

menoscemo

AuldManKing wrote: »

more importantly, was that a phone in your pocket?

Haha it was actually; an old brick Nokia I used to listen to the radio with (before my no-headphone days )

Darren 83

Only got a small cycle done yesterday nothing major, all set for tomorrow gear ready and all. Didn't have the opportunity to collect my number so will have to get it on the day.

Thinking a lot about the race mostly about pace on the day plan, thinking of going at 8:20 pace for the first 5 miles then gradually speed up. At least if I cant hold the pace I can fall back on the pacers to keep me going. Tried last year going at 8 pace but backfired on me and ended up with a 1:59 time. It was a great improvement on my last time but feel a lot fitter now.

Target time 1:50

Ososlo

Have a great race Darren. Best of luck attaining your goal. You can do it!!!!!

Darren 83

Ososlo wrote: »

Have a great race Darren. Best of luck attaining your goal. You can do it!!!!!

Thanks Ososlo:)

Tom Joad

Best of luck with the race Darren.

Darren 83

Cheers Tom

Pacing Mule

Enjoy it. Smash it.

Darren 83

5/7/2014

Clontarf Half Marathon

The start off the race day always the same little or no sleep, had the normal breakfast porridge with sunflower and pumpkin seeds washed down with orange juice and cup of tea.

The bus times where wrong so worried about getting there on time frantically on boards to see if someone could collect my number, thanks to Frash to could get just in case I didn't make much appreciated. Lucky enough made it thanks to bus driver went out of his way to help me.

Few:D made it on time got in line and got my number and just soaked up the atmosphere.


Mile 1-6

It was a very warm day the sun always in my face glad I put on sun cream.
I was a bit away from the 1:50 pacers starting off couldn't get close as it was congested just kept my pace and passed people as the space became available.
The plan was to keep ahead of the 1:50 pacers. They where to far away so I was not going too blow out trying to catch them. The first water stop didn't see till the last min nearly stopped to get one.
The beach was hard to run on as the legs where coming from under neat me just kept my pace and carried on. Mentally I needed to pass the 1:50 pacers and eventually did around the 8k mark. Took a gel at half way point 10k split time 50:36.

Mile 6- 13.1

At the half way mark the lead runners where coming back everyone was nursing there water not surprised with the heat, on the return to the beach clouds where dark for the life of me could go any faster, the heavens opened it was refreshing going against the wind. Struggled to open my second gel used my teeth and some shot across the path.

The last few km where tough but had enough to keep the pace the legs where tired screaming at me to stop, was even able to sprint to the finish.

Old pb: 1:59:10
New pb: 1:47:56

Absolutely delighted with this result, great race couldn't fault any part of it, I was not to impressed with people dumping the bottles on the road any one could have slipped on them.

Might target another half in two months time, with more training could go sub 1:45

http://connect.garmin.com/activity/535012181

Ososlo

Darren, that is just a fantastic time and pb on that course. Imagine what you could do on a 'normal' course. I was so worried about you getting your race number this morning I was delighted to read that it all worked out for you in the end.
You're setting yourself up nicely for a fantastic DCM. Well done and enjoy the evening full of pb delights:D

Darren 83

Ososlo wrote: »

Darren, that is just a fantastic time and pb on that course. Imagine what you could do on a 'normal' course. I was so worried about you getting your race number this morning I was delighted to read that it all worked out for you in the end.
You're setting yourself up nicely for a fantastic DCM. Well done and enjoy the evening full of pb delights:D

Well done you on your 5k pb:D

Ososlo

Darren 83 wrote: »

Well done you on your 5k pb:D

thanks. Must have been very stressful this morning with the time pressure and picking up the race number. So glad you made it!!!!