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DCM 2016: Leath maith tús na hoibre
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19-03-2015 4:48pm#1
A simple plan – be consistent
I’ve toyed with the idea of setting up a training log here for the past number of years but something always stopped me. Not really sure still if this is for me but here goes for now anyway:
A bit of background – 47 year old female (in years only – in my head I’m hovering somewhere between late 20’s early 30’s :rolleyes:).I spent my early years dancing, my 20’s and early 30’s burning the candle merrily at both ends around the music scene (great fun & brilliant times but absolutely no exercise) and the rest of my 30’s was taken up with having 3 great kids.
My OH did DCM in 2000 and was trying to get me to run at that stage – I did a little that summer but got pregnant with kiddie no 1 then and stopped. Had two more kids and ran a little between pregnancies but nothing much. Emerged from the fog of pregnancies/early childhood sleep deprivation to find myself in my 40’s, unfit, a bit overweight and needing something to ‘sort my head out’ so got the runners out again and started running in March 2009. I naively did my first half in Achill that July on very little training – pure pain fest
but had to finish as the kids expected it. Since then I’ve completed 13 half and 4 full marathons and did Donadea 50k in February.
Up to now everything I’ve done has been at the same (very)slow pace. I was trying to come up with a plan to get me from Donadea to DCM but found myself getting tied up in knots looking at some of the complicated work others are doing. Having listened to wise words elsewhere I think that I still have a lot to gain simply by being consistent. I’m in one of those crazy phases of life at the moment – full time job, three kids who are all involved invarious activities but are still young enough to need you with them and some community activities which invariably come with having kids and living in acommunity !
I’ve been bad at being consistent up to this. Did well in December/January and was starting to feel the benefits but came down with a bad chest infection directly after Donadea (started coughing that night) which sidelined me for 3 weeks after that.
Ultimately I am aiming for DCM but hope to target a half or10k in June/July if I can find one that suits – my marathon pb is 4.29 and my half is 2.10. I am aiming to eventually go under 2 for the half and to get as close as possible to 4 for the marathon. My plan, for now, is a simple one – be consistent.
I am trying out the log to see if it makes me more consistent (shame me into it really). I welcome any comments/advice etc
Sorry for the long post but wanted to give a background –intend to be a lot more sparse from now on.
Wednesday – cycle to work am – 6.5 miles
Run home – 6.5 miles (1.02)
Thursday – Lunchtime run along the canal – 5.2miles – forgot watch so no time
Will be cycling home in a while - 6.5 miles
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TRR_the_turd wrote: »great stuff.
Apart from DCM do you have any intermediate goals?
What would a typical training week for you look like? (miles and paces)
Would you consider jumping in and doing a club session. (Even one night a week) I can think of 3 clubs in your radius that would be perfect for you.
I'd like to target either a 10k or a half in June or July but all weekends in June are taken up with family stuff (80th birthday, 2 kids birthdays & a wedding !) - away down west for July & August so I'm looking for something down that direction at the moment.
Very hard to put down what a typical week would be - I've been that inconsistent. Up to November it would have been 3/4 lunchtime runs - same 5.2 mile route, same easy pace & a long run typically 12/15 miles at some stage at the weekend. Upped it for December & January when I started running to work & would have done 2 single commutes e.g. cycle in Monday & run home, run in Wed & cycle home & two double days where I'd run in & out and then a long run at the weekend which went up to marathon distance in Jan. That was exceptional though & I was beginning to see the benefits of that consistency. I suppose I'm a bit aimless really
Would like to try a club session but am really caught up with kids activities Mon, Tues & Wed and when I'm out at work all day I don't like to disappear again as soon as I'm home. They're still young enough to want to tell you about their day etc & their Dad is usually with them in the afternoons & he is ready to disappear for a while as soon as I am in. Think I need a lunchtime club !0 -
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Would like to try a club session but am really caught up with kids activities Mon, Tues & Wed and when I'm out at work all day I don't like to disappear again as soon as I'm home. They're still young enough to want to tell you about their day etc & their Dad is usually with them in the afternoons & he is ready to disappear for a while as soon as I am in. Think I need a lunchtime club !
Totally get that. I actually have made about 3 club sessions in the last 5 years so I'm not one to really talk
I'm lucky in that I have people to run with most lunch times and what's even better is that they vary in ability. Some are slower and some are faster so it's great in that I can plan on running hard with the fast guys (well guy actually there's only one faster than me
) and slow with the slow guys. Maybe you should post something in the training/meeting up thread on the main forum and see if anyone works close to you! Might be worth a shot.
Most clubs have a session on a Thursday, don't think you listed Thursday so maybe that could be an option? Totally understand the missing all day thing though.0 -
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There are generally just easy runs on a Monday. There are a few groups but generally leave from the clubhouse at 6:15. Lots of the member use the kids training to do their own...
Welcome to the logs btw!!
Thanks - will let her settle in first (would not let her on her own to begin with) and will suss it out then - might just work 0 -
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Welcome to logs kit! You certainly sound like an expert juggler Best of luck with the goals, you're right: here is a great place to keep you honest and consistent...we'll crack the whip
Thanks - think it'll be a place to see where my excuses are - have gaps in my paper log & know that, at the time, I had reasons but can't remember what they were (excluding the odd word like sick or nose - my worst running injury :rolleyes:)0 -
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Thanks - think it'll be a place to see where my excuses are - have gaps in my paper log & know that, at the time, I had reasons but can't remember what they were (excluding the odd word like sick or nose - my worst running injury :rolleyes:)
Main advantage is that it'll reduce the gaps because you'll be thinking of what you're coming on here to write.
If you want to see what consistency can do for you, take a look at adrian522's log! At least I'm hoping to see some fraction of his improvements once I've done a few consistent months :rolleyes:0 -
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ThebitterLemon wrote: »You didn't attack Ultraman on his run today by any chance Kit
TbL
Are you saying I'm an auld bat ???? :eek::cool:
No - he's not on my target list Think he might be a target elsewhere though (not Duleek but somewhat similar ) 0 -
Just a quick update to keep this log alive - would be a pity for it to meet its demise in the first week :cool: Very little to update from a running perspective I'm afraid Crazy week in our house with two birthdays & 3 parties all in the space of 4 days.
Saturday am - some necessary cross training in the form of cleaning the house had to take priority but had decided to take a rest day in any case as I'm still easing into it. Saturday pm was spent with the eldest at his football match - hate 'away' matches as they take up a ridiculous amount of time - won a tight match by a point though so happy days
Sunday am - U9 girls football match; Sunday pm U12 girls football match. Had hoped to get out for a short run today but left it too late. Lesson learned - had originally intended getting up early & getting the run in before the first match (9.30) but had hit the leaba at 3.30am so hit the snooze button - mistake in hindsight as I didn't get another opportunity.
Monday am - cycle to work 6.5 miles - no lunchtime run - priority shopping for kiddie birthday on Tuesday
Monday pm - cycle home - approx 7 miles or so - had to detour due to a rogue swan who was snapping at people & nearly got me on the way in - was too chicken to pass him in the end
Tuesday - I work from home on a Tuesday & would normally get a run in but had the birthday girl with me so went out for the day with her followed by an evening party. First opportunity to go was at 10.30 & felt it was a bit late for a lone female to be wandering the streets.
Wednesday am - Cycle to work - 6.5 miles
Lunchtime - usual run along the canal. Felt good from the outset so just went with it - pace could be described as 'comfortable hard' for the first half (to turnaround), followed by a short 'comfortable' section before picking it up again for the rest of the run. Really happy with this. Think the only other time I felt this good on a run was the day I fell & broke my nose so I was extra careful to lift my feet on the final straight :rolleyes: 5.2 miles in 41.52 (a run that used to take me 60 minutes when I started out).
Wednesday pm - cycle home 6.5 miles
Thursday am - cycle to work 6.5 miles & will be cycling home in a while. No lunchtime run today - hit the leaba at 3.45am & was up again at 6.30 - will see how I am later but now am struggling to stay awake.
Am seeing a problem with a lack of a plan to follow so will try to nail something down from next week onwards.0 -
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kildaremum wrote: »Well done on the lunchtime run - you're doing well to be still awake. Even if you can't get out to run this week at least the cycling is keeping you going.
Yeah, the cycling keeps me ticking over although it's a frustrating week tbh, this needs to be more about running than cycling 0 -
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TRR_the_turd wrote: »do you mind me asking why you are heading to bed so late? Is it work/family related or lifestyle (drinking and fecking) ?
I'm a night owl by nature but not usually that late nowadays although it would always be past midnight. Was out on Saturday (but driving - never managed to get the hang of drinking). Went down the road on Wednesday to hear two friends playing a gig with the intention of being back at about 11 because I'd promised my daughter I'd put some pictures into a project she had to have in school on Thursday. Got back at 1 & had major hassle finding the right family pictures (ended up thrawling through Facebook for them) so ended up taking a lot longer than I thought. In fairness, this is not a typical week - sitting here now with twelve 11 year olds partying around me & it's himself's birthday today too 0 -
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Had to search a bit to find this, it's so long since I updated !
Wed 1st Apr Lunchtime run on the canal - 5.2 miles in 45.30
Fri 3rd Apr Was in Cork with the kids visiting my Dad but sneaked out for a quick 30 min run - 3.5 miles
Sat 4th Apr - Same as Fri before hitting the road back to Dublin - 3.5 miles in 30 mins
Mon 6th Apr - Headed to Achill. Had hoped to get out for a run this evening when I landed but himself ran off fishing (tide was right and he came back with his first sea trout of the season which fed us all on Tuesday so was forgiven). The kids were so excited to be there again that they wanted to go everywhere & do everything at once. Hadn't the heart to refuse !
Tues 7th Apr - Got it into my head that it would be a good idea to run some of the hills seeing as I was in Achill - not such a good idea as it turned out. For anyone that knows Achill I headed from Dooagh towards Keem bay with the intention of going all the way to the beach & back. Quite a climb although I don't have a garmin so don't have any stats on it. Ran ok for about 10 mins but had to stop every 2 minutes or so after that on the way up to catch my breath. Probably a good thing I didn't have a hrm or it would have gone mad. By the time I reached the top and was looking at the downhill into the beach my calfs were screaming & I knew that if I continued the climb back out was worse than what I'd already done. Decided to cut my losses & run back down the way I came. Just 3 miles in 31.25. Lessons learnt here - I did this early in the morning & was straight into the climb. Reckon I'd have fared a bit better if I'd had a warmup on the flat. I realised that most of my runs are on the flat so will have to mix it up a bit.:(
Wed 8th Apr - 3.4 miles in 30 minutes around the sandybanks in Keel (grass covered area just behind the beach). Unfortunately the tide was in & the beach was not available to me (one of my favourite places to run). Legs feeling the effects of yesterday.
Thurs 9th Apr - handy 58 minutes in the sandybanks again - approximately 6.2 miles
Sat 11 Apr - had to leave a car back to Navan road so ran from there with a small loop in the Phoenix park though Chapelizod & Ballyfermot & along the canal to home. Legs protested at that hill in Ballyfermot (near the Fás building) as if to say 'you're not doing that to us again' but it was short & I got over it. Approx 8 miles in 1.25 door to door (forgot the watch so time includes a few stops at traffic lights but not too many). Felt tired towards the end but realised that I'd been up since 7.30 & had not eaten & I started running at 12.40 so that would probably account for that.
Mon 13 Apr - am - cycle to work - 6.5 miles
Lunchtime - canal run - felt wrecked on this one for some reason. 5.2 miles in 45.17
pm - will be cycling home in a while 6.5 miles0 -
Tues - mad busy day between work & home saw me on the go from 6.30 till almost midnight - no opportunity to run
Wed am - run to work - took this at a fairly handy pace as I was running home again later that day. Messed up with the watch on one section so had no official time but think I just dipped under the hour. Pleased with this as my easy pace for this run when I started running to work back in December would have been around 1.05/1.06 so seeing a bit of an improvement I think - 6.5 miles in 59-60 mins or so
Wed pm - run home from work - although the canal seems fairly flat there are a few drags on the way home & the wind always seems to be against me. Happy with how this went as it was my first double day in a while - 6.5 miles in 1.01
Thurs - worked from home this morning and nipped down to see my daughter running in a race for the school. Great initiative from South Dublin County Council who hold cross country races for all the schools in their area (Clondalkin, Tallaght, Lucan & North Clondalkin) & then bring them all together for a finals day. This is usually held at the track in Tallaght but they've outgrown that this year with 53 schools involved. Thurs was just the local schools. Great weather for it & great atmosphere with the top ten kids in each race getting points for their school.
Thurs lunchtime - cycle to work - 6.5 miles
Thurs pm - run home - took it very handy on this one as the legs were tired from Wed & the cycle in - 6.5 miles in 1.03
Fri am - run to work - nothing much to report on this one except it's a nice way to start the day - 6.5 miles in 1.02
Fri pm - cycle home - had to detour to avoid a mad swan who was perched in the middle of the canal path by Bluebell & was attacking anything that tried to go by it. It nearly got a cyclist coming towards me as I approached - jumped right up at him & nearly knocked him off the bike - he had to fend it off with the bike. I'm a chicken & went around- approx 7 miles
Sat - short run on a new tarmac track around the GAA pitch while I was waiting for my daughter's camogie match to start. Legs felt surprisingly good & I would have loved to keep going but ran out of time - about 3 miles in 27 minutes.
Not sure if I'll get out tomorrow as himself is off fishing overnight & I'm on match duty. Will see how the energy levels are when he gets back.
Happy enough with this week 34.2 miles. The three weeks I was sick after Donadea knocked me back but feel I am finally starting to build up a bit again. Will have to get something a bit longer in next week & definately need to be running to work somedays to have a chance of getting any kind of mileage in.0 -
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monday am Cycle to work 6.5 miles. Had hoped to get out at lunchtime but meeting over-ran so no time
Monday pm Cycle home (including detour to avoid that mad swan again - always seems to happen when I'm tight for time) approx 7 miles
Monday pm Had to bring my daughter to Tallaght for her running session so threw on the gear to run out that direction while I was waiting for her. Headed towards some fields behind the club, spotted a football pitch & thought I'd give Ecoli's diagonals a go. Was doing this from memory (read it a few months back) & thought it was 10/12 diagonals - it should have been 10/12 minutes at 5k pace. Did 15 minutes warm up, 12 diagonals jogging the side of the pitch each time as recovery & 15 minutes cool down.
First time doing something like this (feel all growed-up :cool:) - can feel the effect in my glutes tonight but enjoyed the change
Total I reckon about 5 miles in 43 mins (I don't possess a garmin so unless it can be mapped the distance will be approximate 0 -
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Fri pm - cycle home - had to detour to avoid a mad swan who was perched in the middle of the canal path by Bluebell & was attacking anything that tried to go by it. It nearly got a cyclist coming towards me as I approached - jumped right up at him & nearly knocked him off the bike - he had to fend it off with the bike. I'm a chicken & went around- approx 7 miles
Those mad swans would be a regular thing when I was living out in Parkwest. They would always be in the stretch of the canal between Parkwest and Clondalkin. I am a chicken too and they caused me to run a few extra miles in my day!!0 -
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Time to catch up !
Tuesday - handy 3 miles in 27.xx
Wednesday - Had planned to run in & out of work but was exhausted when I got up for some reason. Ended up cycling in & out and no run - 6.5 miles each way.
Thursday - am - cycle to work - 6.5 miles
- pm - run home - was tired throughout & glad when I was stopped at traffic lights so was surprised to see 1.00.46 on the watch.
Friday - am - run to work - 6.5 miles - felt strong throughout & was able to maintain a steady controlled pace. Delighted to see 57.39 on the watch considering that this used to take me 1.05/1.06 back in January.
- pm - cycle home
Saturday - easy 4 miles - no watch
Sunday - early run in the Phoenix Park - had intended this to be a long one but copped on two miles in that I would be short on time (kids matches etc) and just did 5 miles instead. Glorious morning in the park - had to clear frost from the car before I could drive !
Monday - am - cycle to work
Lunchtime - usual canal run - felt nice & strong on this - 5.2 miles in 41.04. Think the best I've done on this route before is 41.52 so going in the right direction.
- pm - will be cycling home in a while.
Some observations - 30 miles last week - a little less than the week before but not by much. Definitely feel that the consistency is paying dividends but need to get the finger out & do a long run one of these days - seem to have a bit of a mental block about this at the moment for some reason 0 -
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TRR_the_turd wrote: »Why drive to the Phoenix park for LSR on a Sunday if stuck for time, when you could hit your local park? Run to it. You'd get 4-5 miles around the perimeter minimum. Then run home. Must take you 30 minutes travel time all in, getting to and from the Phoenix park.
I know what you are saying makes sense - thing was it was too early & the local park would have been deserted at that time (about 7.30). I'm a bit nervous of it at that time. I generally stick to the main parts of the Phoenix Park at that time where there is passing traffic. Having said that, it was poor planning on my part - kinda copped that when I landed in the park & could have had 2/3 miles in
Edit- the more I think about it you're right. Need to make better use of limited time. Thanks 0 -
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Wednesday am - run to work - 6.5 miles in 1.00.46 - can't really remember much about this one - was careful not to 'race myself' as this was the first of two
Wednesday pm - run home into the wind all the way - 6.5 miles in 1.07
Thursday - enforced rest day - home with sick kiddie
Friday am - cycle to work 6.5 miles
Friday lunchtime - short run along the canal - opposite direction to usual - 4 miles in 37.25
Friday pm - cycle home - 6.5 miles - dodgy swan at it again but I came along just as someone was using their bike as a shield to get it back in the water do I got past !
Saturday - early morning wet & windy run around Clondalkin - headed from the house but had to avoid the park (it was early & himself reckons it would be dodgy on my own at this stage too ). Happy with this one, had been finding it mentally hard to do anything remotely resembling a long run recently for some reason - did 10 miles in 1.41 - nice & handy and could have kept on going. This one reminded me that I like these runs once I clear the time to do them (if that makes sense). Soaked to the skin when I got back
Rest day tomorrow - got a slight niggle in my calf today that was ok when I stretched it out but want to rest it tomorrow to be sure (fingers crossed !)0 -
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