Run Around

Tom Joad

Delighted for you Darren - you deserved that one. One of the toughest half courses going and you smashed your target.

Darren 83

Ososlo wrote: »

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

It was very stressful but couldn't praise the bus driver went out off his way for me. What's your next target?

Ososlo

Darren 83 wrote: »

It was very stressful but couldn't praise the bus driver went out off his way for me. What's your next target?

target is to race a 5k properly in a couple of week.
How about yourself?

Darren 83

Tom Joad wrote: »

Delighted for you Darren - you deserved that one. One of the toughest half courses going and you smashed your target.

Cheers Tom, didn't expect it to be that warm on the day.

Darren 83

Darren 83 wrote: »

It was very stressful but couldn't praise the bus driver went out off his way for me. What's your next target?

Rest and plenty of it, not in any hurry to do another race. Im happy where Im at and really just want to maintain my fitness.

AuldManKing

Well done Darren, super result and well deserved. You get out what you put in.

Darren 83

6/7/2014

Recovery Run

Got out early for this and dragged the other half out with me and let her dictate the pace, really needed to loosen the legs after the race yesterday.

1.38 miles @ 11.47 avg pace

http://connect.garmin.com/activity/535413163#

Darren 83

Went out tonight to the track to do a few laps, let the legs dictate the pace had to reduce the pace a few times. Just did 1 mile splits with a 2 min rest in-between. Very happy with my recovery so far after Clontarf.

5.02 miles @ 8:52 pace

Darren 83

I was happy with Tuesday so decided to go ahead with the club session today but kept to the back of the group.

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

Happy with the session kept to the back so I couldn't push myself hard.
Cycled up to the core class learned my core is rubbish.

3.42 miles done

1 hour core work

http://connect.garmin.com/activity/538724369#

Darren 83

No long run for me tomorrow, I haven't being feeling to well so wont be doing anything till Im better, will be heading away Tuesday week so need to focus on getting better for that.

I wont be doing any running on hoidays just want to relax absorb the training so far. So could be two weeks away from running looking the the clubs plan I will have a easy week when I get back the 3 months off solid training when I get back.

Its probably not ideal but its better than being out with a injury.

Ososlo

Would you not just bring the gear and keep things ticking over if you're feeling better? You might regret it if you don't have the runners. Better safe...

SamforMayo

Ososlo wrote: »

Would you not just bring the gear and keep things ticking over if you're feeling better? You might regret it if you don't have the runners. Better safe...

I think you will regret it too! Even a few slow miles every second day would help. I'm just back off hols and I ran most days, really enjoyed it and great to come home the same weight as when I left.

Darren 83

I will be only gone a week and have other activity's planned so I wont be inactive.

Darren 83

Just got back from holidays today, I have three easy runs too do for the week then some serious work to do. I don't have the rest of the marathon plan yet should be out next week.

Don't think I'd survive running in the heat but did plenty of swimming on the holidays looking forward to wiping the dust of my runners and getting stuck in, now to catch up with the other logs.

Darren 83

45 mins e pace run

4.92 miles @ 9:53

Just went out let the legs dictate the pace, with less than three months till DCM and hoping for sub 4. I will be following the clubs plan but changing my mp to 8:50 - 9:00 I should realistically be able to hold this pace for 26.2 miles and will be lsr pace to 9:50 pace.

I will also be doing just four days a week on the plan and one cross training day swapped with a easy run, hoping these changes will get me to the start line this year.

I also decided not to do the Dublin Half or any race before DCM, Id rather just focus on the marathon with out any distractions a long the way.

Darren 83

31/7/2014

Clubs 1500m graded session on yesterday, its how the club looks at your progress and which group you belong in.

Hoping to go into the next group, After DCM I will focus on smaller races and maybe look a few half marathons.

I was a little unsure after being off sick and on holidays how this would affect me, didn't set on any target.

Started against the wind so settled behind the group then moved into 3rd place after two laps a few from a group above me passed me but just kept to my pace, last lap came quick felt good so after headed back into the wind felt I could catch the fella in front with 150 meters to go picked it up and just passed the runner bet him by 1 sec.

Last months 1500m 6.04
Yerterdays 1500m. 6.03

Darren 83

2/8/2014

The plan was to do the Oldbridge Park run today but it was raining lot, as the race is on the grass it was not worth the risk of falling.
Instead headed out 45 mins @ e pace with 5x20s strides.

4.95 miles @ 9:02 pace

Darren 83

3/8/2014

60mins E pace running

Did the Boyne 10k route all was going well until I came across four life buoys all tied up tried to untangle them but they where tied together. Took off and seen the Coast Guard across the river so took a longer route and explained it to them.

7.17 miles @ 9:41 pace

That's the 10k training block complete, the plan for marathon pacific block is not up yet.
I will be dropping back the mp pace as I know I wouldn't be capable of running @ 7:56 pace for DCM, I think between 8:50 and 9:00is more realistic pace.

Pacing Mule

Fair play Darren.

Darren 83

The next 8 week block of the marathon plan is up, 6 days a week I'll be only doing four + cross training day. Had a chat with the coach about my plan changing my times and said I could work off my recent half time. Which would put my mp at 8:35, ill see how it goes. As much I would like to finish the marathon I would like to give my all.

Darren 83

5/8/2014

10 easy, 40 M pace and 5 easy


Time|Target Pace|Avg Pace
10 mins|9:50|9:50
40 mins|8:35|8:56
10 mins|9:50|9:50

I don't know what was wrong, the first 20 mins of mp went well after that it went down hill I just could not hit the pace. Just putting it down to the two weeks off.

Total 6 miles

Darren 83

6/8/2014

Was meant to do 45 easy run but did a recovery run instead. I was really annoyed with my self over yesterdays run just couldn't understand how I couldn't hit the targets set. Another hard session tomorrow hopefully goes better.

Ososlo

Darren 83 wrote: »

6/8/2014

Was meant to do 45 easy run but did a recovery run instead. I was really annoyed with my self over yesterdays run just couldn't understand how I couldn't hit the targets set. Another hard session tomorrow hopefully goes better.

I really wouldn't stress too much about one bad day Darren. You've hit target plenty of times so you know you can do it. The break might have had an impact alright so it might take a few more days to feel back to where you were.
Good luck with tomorrow. Good call on the recovery run today instead btw...

Darren 83

Ososlo wrote: »

I really wouldn't stress too much about one bad day Darren. You've hit target plenty of times so you know you can do it. The break might have had an impact alright so it might take a few more days to feel back to where you were.
Good luck with tomorrow. Good call on the recovery run today instead btw...

Thanks Ososlo, Would I get the same benefit from doing a 45 min easy run @ recovery pace?

Ososlo

Darren 83 wrote: »

Thanks Ososlo, Would I get the same benefit from doing a 45 min easy run @ recovery pace?

In my opinion, if that's what your body was asking for you to do today(run to recovery effort) yes you'll get as much benefit if not more than from forcing a faster paced run.

Darren 83

7/8/2014

10mins E pace, 5x30sec strides/30secs easy, 6x(1.5km T pace with 100mtrs walking recovery) & 5min E warm down

Went into this session just looking to finish it, really didn't expect much out of it target pace was 8:02


1st Split Avg Pace = 7:33
2nd Split Avg Pace =7:53
3rd Split Avg Pace =7:55
4th Split Avg Pace =8:03
5th Split Avg Pace =8:03
6th Split Avg pace =7:48

Delighted with this session couldn't have went any better, rest day tomorrow then cross training on Saturday and 15 mile lsr on Sunday.

Ososlo

Great stuff Darren. Well done.

Darren 83

9/8/2014

45 min on excerise bike


10/8/2014

15 mile lsr

So I very worried about this run as it was this time last year I got injured,this would be my longest run since then. I was worried if I made the right decision about dumping my insoles.

Got up at six and was out at 7:15, The plan was to keep it around 9:59 pace and just get the time on my legs. Got absolutely soaked spent two hours in the rain on the last half hour of course the sun came out.:rolleyes:

14.56 miles @ avg 10:07 pace

Darren 83

11/8/2014

Did about 19k on the bike.

12/8/2014

10 easy, 50 M pace and 5 easy

I felt that the pace needed to be dropped back, so between 8:50 and 9:00 was my new target. At this stage I don't want to force an injury.

Time|Distance|Pace
10 mins|1.01 miles|9:55
50 mins|5.61 miles|8:55
5 mins|.5 miles|9:59

Total Miles 7.12

Darren 83

Friday 15 August

45 mins @ easy pace

Couldn't get out on Wednesday or Thursday due to work so was glad to get this done, still very humid out there today. In three more weeks the lsr will have some mp miles thrown in so considering dropping Thursday session and do a easy run after last years failed attempt I want to unsure I don't over do the hard sessions.

Will have hit 300 miles in my current shoes so hoping to get to Amphibian King in a week or two. Will probably go for the Saucony Guide 6, will have about two months to get a few long runs in them.

Total Miles 4.70
Time 45.47
Avg Pace 9:44

Ososlo

Darren 83 wrote: »

Friday 15 August

45 mins @ easy pace

Couldn't get out on Wednesday or Thursday due to work so was glad to get this done, still very humid out there today. In three more weeks the lsr will have some mp miles thrown in so considering dropping Thursday session and do a easy run after last years failed attempt I want to unsure I don't over do the hard sessions.

Total Miles 4.70
Time 45.47
Avg Pace 9:44

I think that's really sensible Darren.

Darren 83

Ososlo wrote: »

I think that's really sensible Darren.

Old age will do that to you:)

Darren 83

17 August

I didn't run yesterday as planed to do a recovery run, Got up at 6 and was out at 7:40 to meet up with the marathon group. We were waiting around for some people and eventually got going. The miles went pretty quick water stops where set up so didn't have to carry a belt. A few miles in and groin area was hurting but I certain it's down to the elastic on my shorts. I used two kinetica gels could have done with a third one I'll learn from that.

Total miles 18
Time 3:01
Avg Pace 10:06

Darren 83

18 August

Recovery Run

Wanted to loosen the legs after yesterdays long run, brought the gear into to work and just extended the run home, then had to cycle to give blood didn't get home till half ten.


Avg Pace 10:59
Time 20:25
Total 1.86 miles


20 August

10 easy, 60 M pace, 5 T pace and 5 easy

This was a tough session. I was keeping the 60 mins dead on 8:50 pace untill it went uphill for the last miles, and had to do a u turn and my t pace dropped below the target.

Time|Target Pace|Pace|Distance
10 mins|10:00|9:47|1.02 miles
60 min|8:50|8:54|6:74 miles|
5 mins|8:02|8:12|.61 miles|
5 min|10:00|9:49|.51|

Total Miles 8.87

Darren 83

21st August

60 min easy pace

A nice easy run after yesterdays session, can feel the fitness coming back to me had to slow the pace down a few times. I was not looking at the watch ended up doing the first mile in 9:42 and second in 9:25 despite not putting in a great deal of effort.

Time 57:08
Avg Pace 9:44
Total Miles 5.87

Darren 83

24th August

18 mile lsr

Got out at half six for this run, had three gels and this time some sports drink with me. Only problem I had was one of the bottles was leaking and got soaked but I was two miles in so just had to put up with it. Next week is a recovery week then into some mp into the lsr.

Time 2:53:23
Avg pace 9:54
Total miles 18.02

Darren 83

26th August


This is a recovery week in the clubs plan, easy runs all week.

3.42 easy miles
Avg pace 9:33


27th August

3.59 miles
Avg Pace 9:44

Darren 83

No lsr last week for me due to work, I was exhausted come Sunday and really didn't want to push myself. I was contemplating doing it today but went against it. It was not all bad clocked 112 miles for August the most so far this year.

1st September

45 mins @ e pace with 10 x 20sec strides

Today was a rest day but club has the mile trial tomorrow and I want to get into the next group its a part of my plan for next year improve on my short distances up to half marathon next year. Target time for a mile is under 6:30. Will do a few laps of the track tomorrow as warm up/cool down.

4.58 miles
Avg pace: 9:29

Ososlo

Best of luck with the mile Darren! I've no doubt you'll do that! Look forward to hearing all about it tomorrow!

Ososlo

Darren 83 wrote: »

No lsr last week for me due to work, I was exhausted come Sunday and really didn't want to push myself. I was contemplating doing it today but went against it. It was not all bad clocked 112 miles for August the most so far this year.

1st September

45 mins @ e pace with 10 x 20sec strides

Today was a rest day but club has the mile trial tomorrow and I want to get into the next group its a part of my plan for next year improve on my short distances up to half marathon next year. Target time for a mile is under 6:30. Will do a few laps of the track tomorrow as warm up/cool down.

4.58 miles
Avg pace: 9:29

well?

Darren 83

2nd September

Mile Trial

Ran to the track and did two laps for a warm up.

Four laps of the track and I was mixed with the group I'm trying to get into, first lap was good kept with the other group by the last lap I dropped back but kept ahead of the other group around the final bend a runner tried to pass me but upped the pace and kept him behind me.

Mile Trial 6:30

1.85 miles warm up/cool down

This time is on the edge of both groups so could go either way will find out in a few days.

Ososlo

Nice time Darren. Really hope they put you into the faster group.
How did you feel after it?

Darren 83

Felt I could have done better to be honest, not use to that sort of pace.

Darren 83

Results where up on facebook exactly 6:30 for my mile, apparently I did 6:30 in the last time it was 1500m race and + 29s for the extra 100, well at least it was consistent time.

Got talking to one of the girls and she was asking me why I was not running with my proposed marathon group simple answer was didn't want to get injured.

This year I have taken a lot off steps to ensure I don't get injured with this In mind I wont be doing paced miles on my lsr one paced session is enough although I might add one or two miles to the lsr.

I have not signed up to DCM yet, still fear I will end up injured the 95 euro is in the bank waiting for the last possible minute to enter.

Darren 83

3rd September


Recovery Run

Legs felt heavy so just nice and easy recovery run

2.34 miles

7th September

13.63 Lsr

Legs still a bit tender so went to Oldbridge to run on the grass, brought sports drink with me but forgot to get any gels and didn't bring a banana found out this 6 miles out and no shop in sight. Run went well had a cold dip in the bath when I got home. I have 370 miles done in my Saucony guide 7, so have found Guide 7s on wiggle for €94. I do maybe to much running on the road so will have to get on some miles on the grass.

Darren 83

9th September

45 mins @ easy pace

So far this has been a great day, finally got moved a group with the club so I'm really delighted with this. Did a lot more stretching before my run today and the tender leg went away must not be doing enough stretching, need to work on this a bit more.
Also should have the new shoes next week.

4.74 miles
Avg Pace 9:08
43.18 mins

Ososlo

Darren 83 wrote: »

9th September

45 mins @ easy pace

So far this has been a great day, finally got moved a group with the club so I'm really delighted with this. Did a lot more stretching before my run today and the tender leg went away must not be doing enough stretching, need to work on this a bit more.
Also should have the new shoes next week.

4.74 miles
Avg Pace 9:08
43.18 mins

Great news! Well done!

Darren 83

10th September

10 mins easy, 70 min @mp and cool down

Got out late for this one, but really enjoyed it despite a sore throat hope it doesn't get worse than that.

Total miles 8.66

Darren 83

12th September

60 mins @ e pace with 10 x 20s strides

Didn't get out yesterday as had to work late so after work today headed out for a easy run. After the third mile I started the strides and did them around to 9 min/pace. it was a nice easy run as the plan is to do 20 miles lsr on Sunday.

Time 60.07 min
Avg Pace: 9:59
Total miles 6.02

Ososlo

Good luck with the 20 Darren! Do you do the long runs with the club?