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Playing the Numbers game: Sub 5;10;17;36;60;80
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Interesting to review January against targets set on January 1stBack in Black wrote: »Running targets for January are:
1. Hit 200 miles for the month -
232 meant easily biggest monthly mileage ever.
2. Do a 10mile @ MP run at least once - One 10 mile @ MP.
3. Get weight down to 11st (+/- 2lbs) - :rolleyes:11st 3lbs (so close! down 5lbs since Jan 1st )
4. Do at least one race -
Never realistic as one never came up that suited
5. Do core work 4 days a week - yes if you take average over month 
6. Do at least one long run of 14 miles - One 14 mile long run
February targets.
1. 200 miles for month
2. Hit 11st
3. At least one race (Armagh 3k a definite but would like a 5k too)
4. Keep core work up @ 4 days a week0 -
Wednesday 1st February: 1.5 easy, 5x1k, 1.5 easy
Was a bit pushed for time for this as knew the only way of getting it done would be before work.
Started out with a gentle 1.5 mile warm-up and they got into the reps. The legs were very tired and could feel the quads in particular feeling tight. I'm putting it down to the core work and this phase of the plan taking it out of the body. I've followed Jack Daniels plans twice before and did notice that Phase III really takes it out of the body.
Anyway that all the excuses lined up
. Target was 3:37
Reps went like this. All with 400jog recoveries.
3:38
3:40
3:41
3:42
3:44
Finished up with a 1.5 mile cool down before a quick shower and into work. Didn't leave it then until after 10:30 (pm that is)
Overall I'm not overly concerned about missed the target pace for the reasons above, but I am a bit annoyed that I drifted away over last two reps and lost focus.
Total: 7 miles
Thursday 2nd February: 4 mile @ 9:39 avg pace
No chance to fit in anything more than a very short run after work and a 20 min core workout. Was just happy to get out and kept the pace really handy.
Friday 3rd February: 2 easy, 3 @ 6:20, 4x200 w/200 rec, 1 easy
Another session squeezed in before work. I got the porridge into me before heading out. I was dreading this as I was feeling tired and because it was dark I had to stick to footpaths around town and a lumpy route. The first quick mile was net downhill so focused on not bombing off and wrecking myself. Happy to be bang on target after this. Next mile had a long drag and the effort level increased and pace dropped with the quads still in bits. Got it back a bit on the 3rd mile.
6:20
6:41
6:25
Done the 200s by picking up the pace to the required level for 45 seconds and then 1 min 15secs recovery - not the most scientific but best I could do at that hour of the morning. :pac:
Total: 7 miles
Saturday 4th February: 8 miles easy @ 8:20 w 8 x15sec strides
Got out straight after the rugby and had a lovely run around town zoned out listening to music. Legs felt fresher than they have in a few days.
Done a good 20min core workout in the evening.
I had intended to run Trim as a Marathon paced session tomorrow but will do that myself early as the Dubs are coming to town tomorrow!!And I need to watch the house in case they rob it0 -
Sunday 5th February: 1 easy, 5MP, 1 easy, 5MP, 1 easy
The plan was to get this done early and then have the rest of the day free for Cavan/ Dublin match. Woke up early and had the porridge but a combination of ice and freezing fog made me reconsider and the morning window of opportunity was gone. Headed to the match with the young lad early expecting a big crowd of 10k or so. Shocked by the traffic and had to park nearly a mile from the ground - not as shocked as the young lad though. Attendance was over 16k in the end.
Our boys got a bit of a eye opener to Division 1 football but was a great occasion and the Dubs traveled in huge numbers and were in great voice. Least said about the game itself the better!!
Once I got home I decided to get out the door and get the run in as the rest of clan got cosy in front of the fire with a DVD. As the traffic was still chronic and town mental my only option was the pitch track. Ran a mile down to the pitch and got stuck into the first of 45 laps :pac:.
First 5 mile flew by as I was listening to a podcast and hit the target pace early on and just zoned out. Obviously a bit too much as the pace quickened over the last 3 miles but felt good.
5mile HM - 32:50 avg pace 6:34
Took it very handy @ 8:50 for the easy mile in between.
Started into the second HM bit and immediately knew it would be tougher than the first. Was also battling failing light and rain so it was tempting to cut this short and head home but dug in and started counting down the laps. Happy to finish this and even happier to hit the target pace.
5mile HM - 33:52 - avg pace 6:46
A very gentle cool down run up the hill home brought this to 13 mile. Quite chuffed with myself for getting this done as it would have been easy to make excuses and skip it.
Only down side was missing the only sporting event that went my way this weekend with United winning - upside is that I put money on Leicester getting relegated back in August and it's starting to look like a good investment!
Weekly total: 49.6 miles. Mrs BinB has said she will cart me off to the mental home if I got out and run around the estate.0 -
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I'm out of touch here.... what's with all the MP miles? Thought you were a diehard 'never' ..... Apologies if I missed something...
P.S. The Dubs robbed you alright enough said about League results today...
It's ok I'm still a diehard never ever!! The Jack Daniels plan has lots of Marathon paced runs but is definitely a 10k plan.
Think the Dubs went easy on us to be honest. It's all about Monaghan next weekend!!
Some nice running on your log. You are motoring well0 -
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Back in Black wrote: »Monday 6th February: 4 mile rec @ 9:37 avg pace
Standard Monday night recovery run.
Tuesday 7th February: 8 mile @ 8:54
A late one with running buddy so happy to run to his pace - very easy and handy one.
Wednesday 8th February: 8 mile w 6x3min @ HMP/ 2min jog recoveries
Squeezed this in while the young lad was at Athletics training after a long day in Dublin. Enjoyable run and not too taxing.
Thursday: Rest
Mental day in work and late night so no opportunity to run but squeezed in a core workout.
Friday: 8 mile @ 8:24 pace w 10x15 sec strides
5:30 am run in the bitter cold. Felt fresh though and legs in good shape.
Saturday: 2m easy, 5 x 1mile @ 6:20 pace w 1min rec, 1 easy
Another day where time pressure kicked in but squeezed it in by running down to gaa pitch track.
1 mile interval worked out as follows:
6:16
6:18
6:18
6:17
6:19
Another 20 min core done.
Total: 8 mile
Sunday 12th Feb: 12 mile LSR@8:21 pace
Sleepy, sleepy 6:30 am start for this in the bitter, bitter cold but felt good and fresh.
Another decent core workout done too.
Weekly total: 48 miles.
Weight 11st 2.6lbs - getting there.
So that ends 12 weeks of JD plan and a lot of running. It was bloody tough and I stumbled over the line especially over the last few weeks and it coincided with an extremely busy time at work. But I think it has put me in a good place to start knocking out a few PB's over the next few weeks in the racing phase of the plan!!
First target is Armagh 3k on Thursday night.
Great training J but Jesus your weight, put cotton wool on your head and I could use ya to clear the wax outta my ears Eat a few spuds ffs!!!
Good luck with the 5k twiggy
TbL0 -
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Monday 13th March: 6 miles @ 8:35
Very handy 5:30 am run. Done a good 20 min core workout in the evening.
Tuesday 14th March: 7 mile easy @ 8:31
Another 5:30 am run and kept it handy. First real day of spring!
Wednesday 15th March: 6 mile including 3 x 1mile@ 6:20 pace
Squeezed this in before work.
Splits for the 1 miles were 6:08;6:12;6:13
Done 1.5 miles easy on either ends and took 3 mins rest between miles.
PM: 4 mile @ 8:48 pace - young lad was doing Athletics training so heading out with one of the lads for an easy run
Daily total: 10 miles
Thursday 16th March: 10.1 miles @ 8:10
A rare day off so decided to squeeze in a long run. Headed out to the forest trails early and miles clicked by. Felt sluggish at the start but got going after a few miles.
Friday 17th March: 6.2 mile @ 8:57
Went out late with running buddy for this. Nice to get out and have the chat.
Saturday 18th March: 2.5 mile @ 9:05
Out for a few mile to make sure the legs still work ahead of race tomorrow.
Sunday 19th March: 6 mile including MSB 5k@18:46
Had planned this around family trip to the big smoke and liked the idea of running around the streets of Dublin. Decided to try and go out at a decent clip and hang on for as long as possible. This worked for first 2kms but went against me over the rest of the race. Wind was a factor which didn't help either but at least I've ruling out going out hard as a sensible approach to racing
Splits tell their own tale: 3:22; 3:30;3:42;3:53; 3:43; 0:36
Am not going to beat myself up over this one even though time is really disappointing.
Weekly Total: 47.8 miles0 -
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Monday 27th March: 5 mile easy @ 8:27
Nice and handy run after work - first one with the bright evenings!!
Tuesday 28th March: 8 mile easy @ 8:20 w/ 10x15secs strides
Tired run at 5:30 am - first with the dark mornings but know will get that bit of brightness back shortly.
Wednesday 29th March:
AM: Session 1 - 7 mile with 12x400mtrs with 200jg rec.
Out before work down at the local gaa track for this. Perfect morning for a run and was actually looking forward to this. Target was 84 seconds and comfortably hot 80-82 on all these. The shorter jog recovery took a bit of getting used to after Jack D's more generous recoveries.
PM: Session 2 - 4 mile with 7x400 mtrs with as long as we liked recovery.
Probably not the brightest thing I've ever done but was going to athletics with the young lad anyway so was dressing for a recovery run. 2 of the masters were doing track work and asked me to join them. There was only 2 of them so agreed. They are both very good sprinters with both having medalled in All-Irelands in recent years. First one was 70 seconds so I knew I would be working hard. Long recoveries were welcome but it turned into a bit of a doozy of a workout. We hit 67 for one rep and I was in ribbons but still kept going. Thankfully they called it after 7 reps!!
Daily total: 11 miles
Thursday 30th March: 4 mile rec @ 9:15
Unsurprisingly legs were in tatters so headed out for a very gentle recovery run.
Friday 31st March: 7 mile with 2 @ 6:20
Legs were still in ribbons so was dreading this and needed 4 miles before I felt I could get them working at tempo pace. 2 miles came in at 6:15 and 6:18 on the track (made this one as easy as possible on myself!!) so happy with that.
March Total: 211.9 miles
YTD: 611.4
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Saturday 1st April: 12 miles LSR @ 8:18
Had to squeeze the long run in while Mrs BinB took the kids to football training to let me get out. Thankfully I brought the phone with me to listen to a podcast and was doing a loop as I got a frantic call 4 mile in looking for football boots! They were in the boot of my car which I had parked in town
. Ran back to car, dropped off boots and finished run.
Sunday 2nd April: 6 mile @ 8:09
Young lad had a county athletics event in the morning and I was helped out with the turbo javelin officiating and was a zone judge for the relays. Being allergic to the track it was an education - every day is a school day!!
Young lad got a silver in the 300mtrs (would have been gold if he had to run to the right finish line) and was rightly thrilled with himself.
Managed to get out for a run when we finished and got a lovely gentle 6 mile in the sun done. Threw in 8 x 20sec strides over the last mile.
Followed with a core workout in the evening.
Monday 3rd April: 5 mile rec @ 8:42
Nice recovery run with 10 x 20 sec strides thrown in.
Tuesday 4th April: 8 mile @ 8:39
Late night run with running buddy. Missed my usual 5:30 am run due to a crap nights sleep so thankfully running buddy answered the call as motivation was low!!
Wednesday 5th April: 5 mile @ 8:26
After spending the day in Belfast and sitting for ages in traffic got out with a few of the lads from the club for this while the young lad was training. Enjoyable few miles at a handy pace.0 -
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Monday 1st May: 6.25 miles @ 8:13 avg pace
New month - new runnersand broke them in with a handy run after a few beers the nights before so nice to clear the head with this.
Also managed a 30 minute core work out.
Tuesday 2nd May: 8 miles
The garmin never charged so couldn't time it. Got out for 5:30 am and nice to do this in great weather and now fully bright!
Wednesday 3rd May: 8 miles @ 8:18 with 10 x 15sec strides
Another 5:30 am start for this and another great morning for running. Loving this weather.
Thursday 4th May: 1 easy, 2mile @ 6:00 pace, 2 mile @ 6:00 pace, 2x 1 mile @ 6:00 pace, 1 easy
Having failed on this the previous week, I decided to give in to stubborness and give this another rattle.
First 2 mile, I paced it well and felt good and strong throughout 5:57; 6:00
4 minute recovery before next 2. Hit the first mile in 5:55 and although this started to feel tough - both legs and lungs - I was never in danger of not finishing it and hit the second mile in 6:01
Another 4 minute recovery before the single miles, which felt relatively easy after the 2 miles! 5:59; 6:00
Very happy with this and gives me a nice wee boost in confidence.
Friday 5th May: Rest
Work has been bonkers busy lately with regular 10-12 hour days but usually hasn't effected the running (just means I have barely time to log here and no time to catch up on other logs) but today I simply couldn't fit a run in!
Saturday 6th May: 6 miles with 3 @ 6:20
Spent the day catching up with diy and jobs around the house so it was evening before I got a window to get out. Was feeling tired and a bit thirsty heading out so was wary of this!
Done 1.5 mile warm-up and then got up to 6:20 avg pace. This felt tough but I relaxed and eventually found my grove. Done this as an out an back and second mile was tough as for the first half I was running into a stiff wind and the second half was up a bit of a long drag. Third mile was fine and felt strong finishing: 6:20; 6:28; 6:20
Bit miffed not to hit the three on target but not too bad!0 -
Sunday 7th May: 13.25 miles @ 7:57 avg pace
It was hot, I was in the zone and enjoyed this thoroughly - that's all I can remember
Weekly Total: 49.5 miles
Monday 8th May: 5 mile rec @ 8:32 avg pace
No recollection of this at all.
Tuesday 9th May: 8 mile @ 8:14 avg pace w 10x15 sec strides
Crack of dawn run- nice and handy. Legs feeling fresh
Wednesday 10th May: 7 mile @ 8:11 avg pace
Under pressure for time so confined this to 7 mile instead of 8.
Thursday 11th May 1.5 mile easy, 20 x200 @ 5kpace w/200 jog, 1.5 easy
Down to the local gaa pitch track for this and thankfully there was an under 16 game on the main pitch to distract me from thinking about the number of laps I had to do.
Kept all the 200s between 38 and 40 secs. A nice wee workout
Total 8 miles:
Friday 12th May: Rest
Saturday 13th May: 10 mile @ 8:11 avg pace
With a race on Sunday confined the long run to 10 mile. Headed out in absolutely biblical rain and got soaked to the bone, running through rivers of water running down the street. Still the ground was bone dry by the time I finished.
Sunday 14th May: 5 mile including 1,500mtr race @ 4:55
My debut at this distance as part of the Setanta games - a new championship between Cavan and Meath clubs. As it was held in Clones, I was also expecting a few Monaghan athletes too. However, number were fairly low but hopefully that will change for next year as this gains momentum.
Anyhow given the low numbers it was decided to run the masters and seniors together so I came up with a cunning plan having never run this distance before! One of our seniors has been improving rapidly since he went to college and while I was beating him last year regularly he now has a 17:02 5k under his belt and is flying. So I decided to target his back and see could I hang on for as long as possible.
Race started and as expected a Clones athlete flew ahead followed by another of our seniors. I followed the plan of sticking too my target and was on his shoulder for the first lap. First 400mtrs was done in 74secs and happy with that, especially as there was a strong headwind on track. I was still hanging on grimly over the next 2 laps and started getting carried away. I decided to make a move with 200mtrs to go and moved ahead but was soon put back in my box as target put the boot down and left me for dead:o. I still only finished 1 second behind him.
Was happy enough with 4:55 as I had said starting out that I wanted a sub 5.
Weekly Total: 43 miles0 -
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Chartsengrafs wrote: »Well done on a great time. Nice initiative between the county clubs, be good to see it take off.Annie get your Run wrote: »4:55 is quite a bit under sub 5! and you only finished 1 second behind someone who's in college, that sounds like a win win win to me, nice job!AuldManKing wrote: »thats a fantastic time! - given the 20x200's and a 10miler a few days previous, its even better!!Great racing, you are in great shape.
Though of you straight away when I heard Cavan & Meath had combined to form the Setanta games. A great initiative and I would have loved to partake but the distance to travel just didn't fit in when I had other commitments. I do hope they alternate the location annually!
Thanks folks. Yep, a great initiative and hopefully it will grow from strength to strength.
Overall I'm happy with the time and I forgot to mention I did get the masters gold so all in all a good day although I suspect I will never get near the gold again but will take it.
I could get used to this track lark - will defo do more 1500's and will have a bash at paced miles over the summer. I would do Northern Ireland masters in July but am on the summer hols with the family.0 -
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Monday 22nd May: 5 mile @ 8:44
Feeling like I was on the mend, I headed out at 5:30 am for this deciding to only chance 5 miles as stomach was still a bit iffy. Got through it fine but wouldn't have made another mile.
Tuesday 23rd May: Rest
Bug came back with a vengeance so ended up spending the day in bed.
Wednesday 24th May: 7 mile @ 8:26
Definitely better so got out at 5:30 and managed 7 miles nice and easy around town in the sunshine. Bliss
Thursday 25th May: 6 mile with 1.5 @ 6:30, 1 @ 6:30, 0.5 @ 6:30,
I'm a bit off plan at the minute and feeling like the training is a bit aimless but decided I would get some faster stuff done today. Also decided not to flog myself so headed out at lunchtime with no specific plan. Had thought of doing 3mile @ 6:20 pace but the 25 degrees and sub beating down made me rethink that plan!!!
Made it up as I went along but reasonably happy with this. I took 4 minutes walking break after 1st fast bit and 3 minutes between next set.
Then spent last 1.5 recovery mile dealing with work calls!!
Splits were:
1.5 miles @ 6:30 avg pace
1 mile @ 6:26 avg pace
0.5 mile @ 6:21 avg pace
Total: 6 miles0
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