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DCM 2015 Graduates: Chapter Next!
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The tyranny of block voting former-novices
Worse than the Eurovision...
DubGal .......Douze Points.....just cast my unbiased vote
Went to the physio on Friday and he reckons that my knee is fine with all ligaments and tendons not showing any signs of obvious distress or pain. He thinks that I may have burst a small blood vessel in my knee at the end of the DCM and this may explain the 'heat rush' / 'mini explosion' I felt.
Back swimming at the moment and I hope to go back running in 2 weeks time.......fingers crossed all goes well!0 -
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Back from Jingle Bells!
Report later and no official timing due to extreme weather conditions but watch says 5.02km in 25:16.9 so pb for me!!
Well done anyone who went out in that! There were times I wondered if I was going forward at all!!
Super achievement to get a PB with the day that was in it. Definitely a testing race and just goes to show there is more to come as we get over this weather as well as some specific training in the coming months.I feel a lot better now writing this report than I did getting into the car at 8:45 this morning.
I decided to take Myles advice - a bad race is better than a good training run so did my first park run this morning. I have a target of sub 20 before Xmas but felt that this morning wasn't the day to do it.
Weather was absolutely terrible so everyone - the (fool)hardy souls who decided to get out this morning, stayed in their cars until 5 mins before the race. Warm up consisted of running around aimlessly trying to avoid the wind. Decided that 21 mins would be my target considering the weather conditions, and this would help with setting a program etc.
Luckily there was no waiting around and the volunteers got us off quickly. A guy took off like a rocket (it is unusual for me to see any of the better athletes as I'm never near the front) and the rest of us let him go. Settled into a decent pace and was briefly chatting to a guy from Belfast who had come down for the Clonalilty HM which had been cancelled so fair play to him for getting out!!
We had a little bit of tailwind and downhill for first mile (6.15), so was feeling ok. Second mile was a lot tougher with serious wind and an incline to deal with (6.30). After the 2nd mile I really started to feel it in my chest / legs (basically everywhere!!!) My running form went completely out the window and it was just a real mental slog to get to the finishing line. Crossed in 20:17 (and in 5th place!!!). This will no doubt be the highest I ever place in any race.
TBH I am feeling pretty chuffed with that time considering the conditions - have to think that with some proper training over the next couple of months I might revise down my 5k target by 30 seconds to 19.30
However, I would also say that running that race was tougher than the marathon. I really need to work on building up speed work over the next couple months!
A huge thank you to the volunteers today- - it really is heroic to be out there in those conditions, and I think every other race in Cork was cancelled today bar this one...
Congrats on getting out and getting rewarded for your efforts. Glad you decided to go for it, often we talk ourselves out of doing big things so them times you can overcome the mind just lay it out there will stand to you. Some of the best workouts and races I have done were times where I struggled to get out the door. You will also find that those sort of decisions help when you are doing a bit of soul searching when digging deep in races. The ability to do this is someone which some runners never develop so getting practice in it can yield great benefits to your running going forward.
Also, can't complain with a top 5 finishrunnerholic wrote: »But only a handful of runners start when the gun goes off. It takes a while for all runners to cross the start line meaning that the chip time if measured from the gun will not give an accurate time for running the 5k. I can't believe that a club of Donore Harriers stature would run an event that didn't give an accurate time for all runners. I have to say I am disgusted with this and had I known that this was going to be the case I would not have bothered running.
Despite alot of people here achieving PB's I think Donore seemed to do the best they could given the circumstances and some times sense must prevail in terms of health and safety. To those that ran it while times are great I think this was one of the rare times when time was irrelevant. Running in those conditions was about mental strength and I think everyone who ran can take away so much more than a good time from a race like this.Ok, there were only 33 runners / lunatics this morning - but I came first in 40-44 group
Well done
You can only beat those who show up whether it's the Olympics or a park run. The decision to get out and run separates you from every who finished behind and those who never made it out of bed.Yeh - Nike+ reckoned I did a 20:36 5k, official time was 20:53, I reckon it was probably closer to the app time (20:40 maybe). Either way, not bad on a windy day.
Well done, always great to lay out a time you are happy with, even more so when you know that there is more to come on a better day even before the training is kicked up a notch.Deleted User wrote: »Ok I think I've finally figured out how to run a 5k race.
I didn't get a PB, but I had my best 5k race to date so I'm very happy with that. So glad I went out today now. And I got a lovely mug.
My gun time is way off my garmin but I'm not overly concerned as I intend on getting my PB soon enough now that I have gotten the strategy/control part down I just need to combine that with fasterness!
Well done, this comment is worth more than any PB to be honest. Races are a learning curve and as we learn how to get the best out of ourselves the times will look after itself.Fear not Chris! I was feeling the same after the parkrun last week but wait until you are back in a race environment. You will be grand!
Mini race report: Donore Harriers Jingle Bells 5k!
It feels like forever since the Marathon but when I got up this morning the routine felt really familiar. Usual breakfast of Porridge, Chia seeds and banana. Lounged around for a while and then got ready. Living to close to the start was a huge help, I donned a bin bag, left the house at 10:35am, jogged the first km to warm up, the walked up hill and was at the start line at 10:47am
Wasn't really sure how I was feeling about it, really wanted a PB but in these conditions? It had been hard enough in St. Annes last week and this was a lot worse. Met TFGR, had a little chat and then moved up a bit. I thought I had read that all buggies, walkers and people doing it with small kids should start at the back and that the start of race would be divided into time zones - none of this happened or if it did then I didn't see it. Perhaps I was spoiled by the race series.
The start was a bit of a shambles owing to the weather. There was a guy trying to make an announcement but we couldn't hear him above the wind. Word filtered around that there would be no timing. Great, I thought, what was the point? But then I copped myself on, I was just going to run and seeing as it felt like race conditions, even if there was no timing, I still had my Garmin. As it happened there was a mat at the finish and so we all got a gun time but it was hardly accurate as we had been told to take it very easy getting to the start line so we did! Kudos to all the volunteers who braved the conditions to get us underway and cheered us on throughout. It was bad enough to run in it, I can't imagine what it was like to have to stand around in it.
Km 1: 5:12min/km
I had thought about my pace before the race and had set my watch to 5:10min/km. Watch didn't beep during this km and I was conscious of not checking it too often so I pretty much ignored it until it beeped the km. Was happy enough that I had managed the first one nearly bang on pace.
Km 2: 5:14min/km
Spent most of this one trying to find someone to tuck in behind. The jingle of the bells was really lovely and I was enjoying it but I seemed to be on my own a lot. Still I was passing more people than were passing me so I was happy.
Km 3: 5:10min/km
Turned onto the Ordnance Survey Rd. Thought about what Meno had said and just put the head down. This was by far the most difficult part of the race, straight into the wind, I have absolutely no idea how I managed to stay on pace. Still passing people, still feeling good.
Km 4: 5:00min/km
On familiar ground now, looking out over Chapelizod. Still passing people, checked in with myself, breathing was much better than anyone around me, still felt good and even if I hadn't there wasn't much father to go so just pushed on.
Km 5: 4:37min/km
Well this was lovely, downhill to the end. Nothing much more to say about that.
Gun time: 25:35
Garmin time: 25:16
Happy with the way it all went and came through unscathed. Will have to go again for a chip timed PB but really glad I gave it my all today.
Editied to add: The mug is fabulous! Everyone is admiring it!!I'm a bit stressed about the 5k tomorrow. More so than the marathon! This week has been a bit of a washout, literally and figuratively, in terms of running. I got out Tuesday, Wednesday for 30/45 mins, but nothing since. It was just too bad today even to go out for the 15 mins, so I'll just do a nice warm up before the race at 12 tomorrow. I'm hoping, against hope, for sub 25, but with the weather, and the course, I'd settle for just beating my 26:12 PB. Hopefully my calf will not explode!
Well done to all who raced today in JB, and hard luck to anyone doing Clonakilty. I know two people who were planning to do the marathon.w00t! PB!
Though it was a lot tougher than the marathon!
The course was the Birdhill Turkey Run in Tipperary. I had planned to do it last year, but I think it was too horrible and wet. This year, there were ideal conditions. Not a breath of wind, no rain, and a nice chill in the air. You really could not have asked for anything better weather wise, especially after the events yesterday.
I had a fairly off week running wise due to the weather, so I had a small 1k warm up before the race at about 5k pace + 1 min. Legs felt okay, a bit shaky, as I was a bit nervous, more so than the marathon, which is down to the fact I put 18 weeks training into that, and I was effectively just strolling up to this without having done a 5k race in months, and no real fast running in the past 6 months. I walked to the line, chatted with a few runners, and got ready. It was a 12pm start, so I was hoping to be in at 25 past, no more than 26 past!
KM 1: 5:13
Wow. That hill. The first .7 km was fairly steep. 75m over the first .7, with a drop of 9 after the peak. I felt like that took a good bit out of me. I managed to keep pace steady, but perhaps, should have done it a bit slower, but I wasn't really expecting it, as it was the first time I had seen the course, let alone traveled it. I passed a good few people here, and picked my keep up with target of a girl in a blue top
KM 2: 5:11
Keeping it steady. I figured I wasn't going to be getting 25 mins today, as I would have wanted to be at 2km in about 9:30 to get to that. I think I was at 10:30 when I passed the 2k marker. I could see a bit of a hill for the .5k before the turn around to come back, so I was pacing myself for that.
KM 3: 5:20
That was a tough hill too. I lost a bit of time here, and said hello to a co-worker who was marshalling at the half way point. I was breathing fairly heavy here, so I just had to get myself to calm down a bit. It was only about 12 mins to go. I could do this! I'd worked my ass off the past 6 months, and while it wasn't for speed, I had the endurance built up.
KM 4: 5:18
Managed to keep it steady. I found this one the hardest. My breathing was the hardest it had been in months. I totally forgot what really pushing yourself is like. Jesus Christ! I was so used to going 2min/km slower than this for the easy runs, and nearly 1 min/km on the faster runs. A few up and downs here, I passed a few people who were ahead of me walking, so I resolved to just keep it up. 5 mins to go. That's all. Keep it up!
KM 5: 4:49
The first .3 was up that 10m descent from KM 1. I had this downhill in my head the whole last 2KM. I knew I could gain back some time here, and I definitely did. I thought I was going to fall, my speed increased so dramatically. A lovely .7km descent back into the village. As I got the the corner, I could see the finish line. The clock was ticking. 25:42. ****! I put the pedal down, and crossed the line (I think) at 25:59! Phew! Just under! My watch gave me a time of 25:50, so I was definitely under. I haven't seen official results yet, but I should be comfortably (that's a poor word choice) under 26, which is at least 14 seconds off my previous PB, plus it was way steadier, and on a tougher course that where I set that PB. I was fairly steady with the splits, with only 9 seconds between the fastest and slowest (not counting the sprint finish) so I was happy with that. There was nearly 50 seconds between the fastest and slowest in my previous PB, so that's a definite improvement.
Overall, I'm happy with it. I'd still like to get under 25 before the end of the year, and the Limerick parkrun debuts next week on what is a fairly flat course so I'll give that a go and see what I can do there.
Well done on the PB. Great to see that sort of consistency in splits shows that you are strong. With regards the sub 25 I think there is definitely a chance to improve but I wouldn't force it in such a short time frame 50 seconds is a big jump and given your calf issues you need to be sensible about your approach.
Consistency is where the big gains lie so best to err on the side of caution and undercooking it in training by 5-10% is better than overcooking it by even 1%.neilthefunkeone wrote: »Well done to all doing the jingle bells 5k. Don't know how I missed the sign up to that.
Any who the gf asked me to do the RNLI reindeer run 10k with her in Marley park, of course I agreed and would help her with a bit of training and pace her on the day. Well yesterday she came down with a sore throat and decided not to do it..
No way I was missing out on a T-shirt and free antlers! So rocked up to Marley at 10 to sign up and have a quick look around to see if it was worth a race. Got my number but it wasn't chip timed and having a look at the 10k crowd I decided it was small enough to get out in front and go for a time, would have to be by watch.
Not much of a km by km reporter but started a little fast(4.20) but settled in and kept a 48min goal in mind. Kinda lonely as only passed one person and passed by 2(nearly 3 but stuck on the after burners up to the finish!!!)
As for the finish on approach Garmin only had 9.6k so I kind of sprinted through the finish and off up another path to get 10k, must have looked crazy!
But it worked well with a watch time of 47.38 and a new PB. Previous time was 48.02.
Happy morning for an event I didn't intend to race!!
Congrats on the PB. I think all the PB's just show that people may look at the 5k/10k s as being about developing your speed but they are ultimately about being strong enough to maintain higher intensities. Often the speed is the last thing needed with regards developing at the shorter distances.
Over the coming months these times will continue to dropTook Sunday off after the race on Saturday. On the road for the full week this week, so treadmill it was tonight..
11.8K in 60 minutes, starting out at 11 kph and finishing at 13 kph. Felt pretty good and no ill effects from the race.
Searched for a 10M training plan for Ballycotton tonight (Do'nt forget that registration opens at 2pm tomorrow and you need to be on the ball apparently if you are interested ..) and found the My Asics App in the Apple App store. I keyed in my time from last Saturday as a baseline (along with age / gender / race distance / date of race) and it gave me a week by week program. When I get time I'll put it into a spreadsheet and load up here. I am targeting 70 minutes and the difference in pacing for the midweek runs is really noticeable vs my sub 4 hour Asics marathon plan... it's going to place a whole different type of stress on the legs (and lungs) over the next 10-12 weeks. I have a feeling that the physio is going to become my best friend and there is more likelyhood of injury with this program than with the marathon plan..
High injury risk should not be something standing out in any training program. You should be aiming to move forward and improved fitness rather than forcing it.
If you want I can give a few comments on the plan if you have any reservations about pace. Ultimately the plan here should have you running a decent 10 mile time (despite being non specific to the event) the aim is developing aerobic endurance and all round running specific fitness for distance runners.Ballycotton open. Got in
Congrats on getting the ballot. The easy work is now done, on to the hard part (the training) 0 -
Snap, got in too!
CongratsMe three!!
CongratsBallycotton entry closed after 8 minutes!!!
Tried to enter for myself and three friends - the system only registered one... and it wasnt even me!!
Pretty annoyed TBH
As Alternatives there are a few 10 milers around in the Spring with good feedback
Trim 10 mile
Mallow 10 mile
Craughwell 10 mile
All Club run races with very positive feedback just in case you don't get in.DubGal .......Douze Points.....just cast my unbiased vote
Went to the physio on Friday and he reckons that my knee is fine with all ligaments and tendons not showing any signs of obvious distress or pain. He thinks that I may have burst a small blood vessel in my knee at the end of the DCM and this may explain the 'heat rush' / 'mini explosion' I felt.
Back swimming at the moment and I hope to go back running in 2 weeks time.......fingers crossed all goes well!
Best of luck with the recovery hopefully you are back on your feed in no time.0 -
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Did 3 miles easy tonight just to get back into things. Haven't run in 6 days life got in the way and to be honest made a decision to take a break for a few days to recharge the batteries as I was loosing my running mojo and struggling with some pains in my calves. Felt good getting back out tonight really missed running the last few days but felt the benefit of resting up for a few days. Decided to not look at the watch and just go out do an easy paced run and enjoy it, Job done. Back into it now. No excuses. 0
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Did 3 miles easy tonight just to get back into things. Haven't run in 6 days life got in the way and to be honest made a decision to take a break for a few days to recharge the batteries as I was loosing my running mojo and struggling with some pains in my calves. Felt good getting back out tonight really missed running the last few days but felt the benefit of resting up for a few days. Decided to not look at the watch and just go out do an easy paced run and enjoy it, Job done. Back into it now. No excuses.
Well done, A. I'm actually thinking of an extended break myself. I'll do the parkrun on Saturday (Limerick is cancelled so out to Clarisford) and then probably nothing until after Christmas Day.0 -
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Well done, A. I'm actually thinking of an extended break myself. I'll do the parkrun on Saturday (Limerick is cancelled so out to Clarisford) and then probably nothing until after Christmas Day.
Still have to try and break 26 mins in park run before end of year. So need to tick that off it's never ending these running goals !!! 0 -
Still have to try and break 26 mins in park run before end of year. So need to tick that off it's never ending these running goals !!!
Don't even start. I keep on thinking to myself, sure, if I don't break 25 at this parkrun, I can always do the 19th, still loads of a break after that! But no! I need to take 2 weeks. I only took 4 days off after the marathon without running, should have taken a bit more.0 -
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What a night got absolutely soaked and then even soaked more when a bus decided to plough through a puddle ! But have to say it's the first run I've felt good since DCM despite the rain and hail and wind was feeling like a true professional out running in these conditions. Helped along by the wind 48 mins 4.6 miles avg pace 10.26 splits11.08,10.16,10.13,10.04 really happy with that ! I'M BACK 0
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What a night got absolutely soaked and then even soaked more when a bus decided to plough through a puddle ! But have to say it's the first run I've felt good since DCM despite the rain and hail and wind was feeling like a true professional out running in these conditions. Helped along by the wind 48 mins 4.6 miles avg pace 10.26 splits11.08,10.16,10.13,10.04 really happy with that ! I'M BACK
Nicely done!!
I was out tonight too and hoping one of you would be out as well, I wouldn't feel so alone! First run I've had (probably in the history of my running) where I didn't see another runner!0 -
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This Fat Girl Runs wrote: »Nicely done!!
I was out tonight too and hoping one of you would be out as well, I wouldn't feel so alone! First run I've had (probably in the history of my running) where I didn't see another runner!
We are such elite athletes 0 -
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What a night got absolutely soaked and then even soaked more when a bus decided to plough through a puddle ! But have to say it's the first run I've felt good since DCM despite the rain and hail and wind was feeling like a true professional out running in these conditions. Helped along by the wind 48 mins 4.6 miles avg pace 10.26 splits11.08,10.16,10.13,10.04 really happy with that ! I'M BACKThis Fat Girl Runs wrote: »Nicely done!!
I was out tonight too and hoping one of you would be out as well, I wouldn't feel so alone! First run I've had (probably in the history of my running) where I didn't see another runner!
Well done guys. I made it out too! Took an awful lot of talking myself into it and it was not my usual stomping grounds as ran out from the city centre to sandymount taking advantage of an hour while junior was at his music lesson. Met quite a few other hardy souls en route. Was surprisingly enjoyable despite the wind & rain. Couldn't remember the plan so did 10 mins w/u, 25 mins tempo, 10 mins c/d. Guilt free evening awaits.0 -
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What a night got absolutely soaked and then even soaked more when a bus decided to plough through a puddle ! But have to say it's the first run I've felt good since DCM despite the rain and hail and wind was feeling like a true professional out running in these conditions. Helped along by the wind 48 mins 4.6 miles avg pace 10.26 splits11.08,10.16,10.13,10.04 really happy with that ! I'M BACKThis Fat Girl Runs wrote: »Nicely done!!
I was out tonight too and hoping one of you would be out as well, I wouldn't feel so alone! First run I've had (probably in the history of my running) where I didn't see another runner!Well done guys. I made it out too! Took an awful lot of talking myself into it and it was not my usual stomping grounds as ran out from the city centre to sandymount taking advantage of an hour while junior was at his music lesson. Met quite a few other hardy souls en route. Was surprisingly enjoyable despite the wind & rain. Couldn't remember the plan so did 10 mins w/u, 25 mins tempo, 10 mins c/d. Guilt free evening awaits.
(Ok I'm not a grad but still) #4 here. Just back from 45mins with 25 @tempo pace. Coooold out there, am a bit surprised I got out, had been concocting excuses and reshufflings on my walk home earlier.
Off to the stairs to do the calf raises now :rolleyes:0 -
What a night got absolutely soaked and then even soaked more when a bus decided to plough through a puddle ! But have to say it's the first run I've felt good since DCM despite the rain and hail and wind was feeling like a true professional out running in these conditions. Helped along by the wind 48 mins 4.6 miles avg pace 10.26 splits11.08,10.16,10.13,10.04 really happy with that ! I'M BACK
Well done A, good to see spring in your step again:)0 -
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Congrats one and all for the racing and entertaining reports at the weekend. Just a bit banjaxed (chest infection typeathingy) here at the moment so will bow out until it clears. A shame but its been lingering for a while.
Delighted to hear your good news Smashiner. Am sure that the diagnosis was a relief.
Hi denis b,
Thanks, it was indeed a relief to get the Physio's view that all seems ok....hope that your chest clears up soon and you are back running again....it is mad..... it is like a drug that we all miss when we are out injured/sick/busy with life.
On a positive note, I have now developed gills from my time in the pool, my breathing (always a problem) is now a bit better and I will probably venture over to 'The Dark Side' again for a while in the spring / early summer....just for cross training purposes of course :eek:.
I am still committed to Running mind you, as I have bought 2 new pair of bright Lime Green Asics runners on MandM Direct for €33 each....when they're gone ....they're gone. Aiming to do the Raheny 5 and a few Duathlons in the spring and then maybe aim for a Half Marathon in April or May...... I will be easy to spot as my new Lime Green runners will be seen from space!! 0 -
I am still committed to Running mind you, as I have bought 2 new pair of bright Lime Green Asics runners on MandM Direct for €33 each....when they're gone ....they're gone. Aiming to do the Raheny 5 and a few Duathlons in the spring and then maybe aim for a Half Marathon in April or May...... I will be easy to spot as my new Lime Green runners will be seen from space!!
Absolute legend. Never heard of this site but I went and had a look and they have Asics GT-1000s in my size on clearance for about half what I paid for my current pair. Ordered! 0 -
Bah, I'm hurt
Have been ignoring a niggle in my left calf for a few weeks now. It doesn't hurt to run on after I warm up but it's not going away. So I haven't run since Tuesday.
Had hoped a few days rest might sort it but it's still there today so it's looking unlikely I'll be able to run the parkrun in the morning. Still going to volunteer though.
Have the Physio booked for Tuesday if no improvement 0 -
Bah, I'm hurt
Have been ignoring a niggle in my left calf for a few weeks now. It doesn't hurt to run on after I warm up but it's not going away. So I haven't run since Tuesday.
Had hoped a few days rest might sort it but it's still there today so it's looking unlikely I'll be able to run the parkrun in the morning. Still going to volunteer though.
Have the Physio booked for Tuesday if no improvement
Best of luck with the recovery. Even if it does clear up I would still opt for the treatment. Often with complete rest the symptoms will ease off (pain) but the underlying cause will remain and it is best to address the cause and know the factors which contributed to it in the first place so that they can be avoided going forward.
Stick to spin bike or cross trainer in mean time if you can.0 -
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