My Log on the Run

Mrs Mc

Best of luck hope race goes well.

jake1970

Thanks for all the good wishes and its not even a target race, I am only running this because of the cake

Friday
3.1 miles @ 9:00 recovery run.
A nice easy run this morning with 4x100m strides thrown in just to keep the legs ticking over.

I had considered running the 10k tomorrow as a tempo run but I will be racing it now. It is a nice fast course and it is ideal for anyone who is training for a PB but I dont think I am in PB shape yet.

There are a lot of boardies racing this weekend so best of luck to one and all.

FBOT01

Have a good one tomorrow. Run hard and let the time take care of itself.....and of course, ENJOY!!!

yaboya1

Good luck tomorrow Jake

jake1970

FBOT01 wrote: »

Have a good one tomorrow. Run hard and let the time take care of itself.....and of course, ENJOY!!!

yaboya1 wrote: »

Good luck tomorrow Jake

Thanks lads.

ThebitterLemon

Best of luck, you've been getting a bit of consistency going.

What's your 10k pb?

TbL

jake1970

ThebitterLemon wrote: »

Best of luck, you've been getting a bit of consistency going.

What's your 10k pb?

TbL

Thanks TbL, my PB is 40:35 from July last year.

ThebitterLemon

jake1970 wrote: »

Thanks TbL, my PB is 40:35 from July last year.

Yea I saw that from you're first post but thought you might have lowered it.

You're 5k time would suggest that's soft enough

Although I've a couple of years on you it's good to see another auld lad pushing on for PB's.

I'm trying to learn to embrace the hurt of the shorter stuff

Enjoy it

TbL

Firedance

Best of luck Jake!

Dubgal72

Well??

jake1970

Dubgal72 wrote: »

Well??

41:24 unofficial, report to follow later.

Mrs Mc

jake1970 wrote: »

41:24 unofficial, report to follow later.

Jake think you passed me at the start line when you were warming up I was chatting to Martha Stew you were gone by before I got a chance to say hi. Well done on the result.

Dubgal72

Well done, not a million miles off last July so all going in the right direction! Looking forward to reading the report

jake1970

Mrs Mc wrote: »

Jake think you passed me at the start line when you were warming up I was chatting to Martha Stew you were gone by before I got a chance to say hi. Well done on the result.

I might have seen you so as I saw Martha Stew a lot of times before the start and she was chatting to someone different every time, I think she knew everyone there:).

jake1970

Dubgal72 wrote: »

Well done, not a million miles off last July so all going in the right direction! Looking forward to reading the report

Going in the right direction probably sums up perfectly where I am fitness wise.

denis b

Well done Jake. That a pretty solid time and good to know it fits in with how you feel you are progressing. Onwards......

jake1970

Saturday 9th of march: K-Club 10k

I am 3 weeks into 10k training with the goal race being Dunshauglin 10k, so I was using this race as an indicator of my current fitness. The plan was for a sub 42 but I was hoping to finish nearer 41 mins.
I lined up about 5 rows from the front and after a quick count down we were off. It was fairly congested and hectic at the start, there were a lot of people weaving in and out looking for a gap but after 300m it settled down as the field started to spread out. Early on I noticed that I was breathing a bit heavier than normal and at this stage it usually means I am running to fast and I had a quick look at the watch and it was reading 6:05m/m way to fast so I put the brakes on and slowed down for a first mile split of 6:28. By now there was a small group of us running together, the next 2 miles passed by without much to report my legs were moving well and my breathing was comfortable. The splits for miles 2 and 3 were 6:41 and 6:35.
Usually around the mid point of most races I run I have a mini melt down of sorts and this race was no different. I had noticed that I was starting to slow and I was now dropping to the back of the group I was running in but the effort I was running at felt the same. A quick look at my watch and at it tells me that I am running at 7:05 pace. I know that if I lose touch with the group that my race is over, I tried to up the pace hoping that the legs would react and they did. The split for mile 4 was 6:50 now I was back on track. At this stage I was actually feeling good and I started push on from the group I was passing a few people and the legs were feeling strong. Mile 5 passed in 6:42. Into the last 1.2 miles and I was going well. I was chasing down and passing people but I knew I would be seeing some of these runners again before the finish line because I have absolutely no finishing kick at all and sure enough a few did pass me before the finish(that little hill at the end didnt help me either). The last mile and a bit was 6:37(1:33) for an unofficial time of 41:24.
I was happy with the time, I dont think I could have run any faster on the day. As Dubgal has said it does show I am going in the right direction. Dunshaughlin 10k is the main goal and at the moment I would be pretty confident that I can achieve a PB there.

Sunday
4 miles 9:19m/m recovery run
A much needed run to loosen up the legs after yesterdays race.

31.3 miles for the week.

In other running related news my youngest(little Miss jake) has joined an Athletic club and she loves it:) Unfortunately its not due to any influence from me but its because her best friend is a member:(

Kennyg71

well done defiantly getting back to Form, you did well getting back on track
after mid point blip.

Dubgal72

Thanks for the report, sounds like you raced well, as well as gathering all the necessary sensory data first, watch second

Singer

jake1970 wrote: »

Saturday 9th of march: K-Club 10k
The last mile and a bit was 6:37(1:33) for an unofficial time of 41:24.

Very nice, definitely back on track!

Neady83

Great running Jake, well done - not easy to dig deep like that in the middle of a race.

jake1970

This week is a recovery week on the plan.

Tuesday
7 miles @ 8:41 m/m General aerobic run.

Wednesday
7 miles with 2 sets of 4 x 200m@ 800m - 1 mile pace, 4 mins recovery between sets.
1st set: 42, 42, 43, 42 secs
2nd set:42, 43, 42, 42 secs
I was very happy with how this session went compared to 2 weeks ago when the reps were all over the place, its nice to see a more controlled effort this week.

jake1970

Friday
7 miles @ 8:25 m/m
I dropped the kids to GAA training so I had an hour to get the 7 miles done. The pace was a little bit quicker than what was on the plan but I made it back in the hour.

Sunday
9 miles @ 8:40 m/m general aerobic run.

30 miles for the week.

jake1970

Monday
6 miles @ 8:52 m/m
The plan was supposed to be 7 miles with 6X12 secs hills followed by 6x100m strides but that didnt happen. About 3 miles into this run I started to feel lightheaded and a bit dizzy and I had to stop for about 3 mins to regain my composure, decided then to abandon the session and jogged the 3 miles back home. I am putting the lightheadedness down to lack of food, when I got home from the run and I had my dinner straight away and immediately I started to feel better.

Tuesday
10.2 miles @7:49 m/m endurance run.
Lovely day for a run and no hangover from yesterdays little hiccup.

chickey2

Sounds like you're doing the same plan as me! Those sessions sound very familiar, P&L 8-10k plan? Good luck with it. I'm supposed to be on week 4 but having a little injury break for a few days :-(

jake1970

chickey2 wrote: »

Sounds like you're doing the same plan as me! Those sessions sound very familiar, P&L 8-10k plan? Good luck with it. I'm supposed to be on week 4 but having a little injury break for a few days :-(

Yeah thats the plan, how are you finding it? I used it last year and made some great gains on it at 5 and 10k.
I see from your log that the injury is only minor, make sure that you ease yourself back into the plan. Best of luck in Tallaght, have you a goal 10k race lined up?

jake1970

Thursday
8.1 miles with 5 x 1k reps @ 3-5k pace, 3 mins recovery between reps.
Splits:
3:57
4:17
3:57
4:05
4:16
I really dislike VO2 max sessions. I never get them spot on and as can be seen from the splits this one was no different. On all the reps, apart from the 3rd rep which was the best executed rep, I went out way to fast and was really suffering by the end of each rep. I wish I had a far better feel for pace, it would make these type of sessions an awful lot easier.

Friday
3.1 miles @ 9:16 m/m recovery

Sunday
9 miles @ 7:53 m/m endurance run

36.4 miles for the week.

jake1970

Monday
7.7 miles with 2 sets of 5 x 200m@ 800m - 1 mile pace, 4 mins recovery between sets.
1st set: 42, 43, 43, 41, 41 secs
2nd set:42, 44, 43, 42, 43 secs


Tuesday
11 miles @ 8:21 m/m endurance run
After yesterdays session I decided to take it a bit easier on this run so I stuck to the slower end of the endurance run pace. Legs were feeling quite tired by the end so plenty of stretching and foam rolling after.

jake1970

Thursday
9.1 miles @ 7:48 m/m endurance run
I ran most of this along the canal to Robertstown and back.

Friday
4.3 miles @ 9:15 recovery

Sunday
Local 5k fun run.
This race is a fundraiser for the local school and GAA club. There is no chip timing, just a stopwatch and a piece of paper to record the results. Last year I finished second in this, beaten by a local club runner. This year there was no sign of the club runner so I was pretty confident of getting a positive result. I knew a few lads in the race where capable of running around 20 mins for 5k so the plan was to stick with them and hopefully be in a position to pick them off later in the race if I was able to. The first mile passed in a time of 6:29 and I was feeling comfortable. This is an out and back course and when we reached half way and turned to head back I was in the lead.
I think the chasing pack were starting to feel the pace a bit here because a nice gap between myself and them had opened up straight away. The watch beeped for the 2nd mile 6:36 which was slower than the 1st mile but I was still pulling away from the chasing pack. The plan now for the last mile was to try and stay relaxed and maintain the gap till the finish. Any thoughts I might of had about a fast time were put to one side, this was now all about maintaining position and hopefully winning a race for the first time. With about a half mile to go we had to cross over a bridge over the canal and this gave me the chance to look back and see that the guy in 2nd place was about 100 yards behind me. Barring some sort of disaster now this was in the bag and I have to say that I enjoyed the final run in. Last mile and a bit was 6:41(29 secs) for a finish time of 20:14(watch) official time 20:10
Between warm up and cool down that was 6.6 miles in total.
I have to say that I was quiet chuffed with the win, it will probably be my one and only ever win in a race. That was the first time that I actually raced a race, if that makes since. Before the start I knew what I had to do to put my myself in with a chance to win this race, I had a plan and it worked perfectly. For the first time ever in a race I felt that I was racing other people and not the clock and man it felt great.

38.7 miles for the week my highest weekly mileage this year.

Kennyg71

Great racing I'd imagine you would be totally buzzing after that alright, well done.

Mrs Mc

Well done on the win

spaceylou

Well done on the win on Sunday

denis b

Nice report Jake and an even better result. Very satisfying.

Neady83

Nice one, a well executed plan, well done on the win Jake

Singer

Nice win!

tang1

Well done on the win, always nice to win a race.

jake1970

Kennyg71 wrote: »

Great racing I'd imagine you would be totally buzzing after that alright, well done.

Mrs Mc wrote: »

Well done on the win

spaceylou wrote: »

Well done on the win on Sunday

denis b wrote: »

Nice report Jake and an even better result. Very satisfying.

Neady83 wrote: »

Nice one, a well executed plan, well done on the win Jake

Singer wrote: »

Nice win!

tang1 wrote: »

Well done on the win, always nice to win a race.

Thanks everyone. What is seldom is wonderful:)

jake1970

Tuesday
8 miles General Aerobic with 2 sets of 6 x 100m with 3 mins between sets.

Wednesday
4 miles @ 9:21m/m recovery

Thursday
9.4 miles with 4 x 1200m and 2 x 1000m @ 10k race pace(6:26) with 50% recovery between reps.
pace for reps
6:30
6:24
6:33
6:25
6:44
6:28
I am happy enough with how this went but I have to say that it was very hard work. The 5th rep was pure hell but I managed to recovery and finish the last rep strongly.

tailgunner

Belated congrats on the win!

jake1970

Friday
10.5 miles @ 7:51 m/m endurance run.
Lovely evening for a run which included about 5 miles on a grass path along side the canal to Rathangan and back. By the end of the run the legs were feeling a bit tired after yesterdays session, plenty of stretching and foam rolling after.

Sunday
10.3 miles @ 8:35 m/m General aerobic run.
Met up with some fellow boardies for this run at the Royal canal near Enfield. The plan was for a nice easy run but it ended up being a nice progressive run. Great to meet so many boardies and put faces to the names. Thanks to tang for organising.

42.2 miles for the week, highest weekly mileage since last October.

Murph_D

Good to meet you again - well done on last week's win too!

jake1970

Murph_D wrote: »

Good to meet you again - well done on last week's win too!

It was good to meet you again, it was a great day and I am looking forward to the next meet up. Best of luck in Cork.

Firedance

Murph_D wrote: »

Good to meet you again - well done on last week's win too!

Just catching up here - you won! that's brilliant nice to meet you on Sunday, hopefully we can organise another one for next month.

jake1970

Firedance wrote: »

Just catching up here - you won! that's brilliant nice to meet you on Sunday, hopefully we can organise another one for next month.

Nice to meet you too.
I would definitely be up for another meet up especially if there is the possibility of alcoholic refreshment after:D

jake1970

Monday
9 miles @ 8:12 m/m endurance run.
Stretching and foam rolling after.

Tuesday
7.1 miles with 2 sets of 4 x 150m strides with 4 mins recovery between sets.
The plan called for a general aerobic run with strides but I was a bit tight for time so the overall pace was a bit quicker than it should of been and I could feel it in the legs by the time I had finished. More stretching and foam rolling after.

tang1

Best of luck tomorrow L, forgot you were running it, run well.

jake1970

tang1 wrote: »

Best of luck tomorrow L, forgot you were running it, run well.

Thanks B, best of luck Tuesday night is the smack down with tbl still on.

tang1

jake1970 wrote: »

Thanks B, best of luck Tuesday night is the smack down with tbl still on.

Well I'll be there, dont know about himself!!

jake1970

Thursday
7 miles @ 8:40 m/m General aerobic run.

Saturday
3.1 miles @ 9:13 m/m recovery.
Just a run out to keep the legs ticking over ahead of the Terenure 5 mile race tomorrow. My 5 mile PB is a little on the weak side probably because I only have run one 5 mile race so a new PB should be on the cards. My current PB is 33:35 from Ferrycarrig 5 mile in January 2015.

Mrs Mc

See ya tomorrow best of luck hope it goes well.