Take me home, country roads

T runner · 25-11-2011 12:59pm

jprender wrote: »

Date|Planned Distance|Planned Pace|Actual Session|Comments

21 Nov|15km|5:30|15.78k at 5:14 pace|Getting tired towards the end|
24 Nov|10km|5:30|10k 5:42 pace|Dreadmill Session|
25 Nov|8km|5:30|||
26 Nov|10km|5:30|||
WEEK TOTAL|43km||25.78km||

Went for my running gear tonight to find that I had nothing clean that suited the miserable weather out there. It was really p1ssing down all night. So I grabbed a t-shirt and shorts, and headed to the Gym for a session on the treadmill. Sweet Jesus, it was soul destroying

10k done, at a pace of 5:42. Looking to slow down my pace somewhat after a reading a very good article that Woddle highlighted for me. The trouble with slowing down your pace on a treadmill is obviously that the run takes longer. I don't know how peeps can chose to run on a treadmill rather than the great outdoors. Watching the distance tick every ten metres. It bored me silly and made me play about with inclines etc. A mile at 5%, a mile at 3%, a bit of downhill etc etc. Anyways, it's a good option when all else fails

Hi JP.

Good week last week. Id advise to keep your running as fast as possible while achieving your objectives.

Last week you managed to run faster than planned. If that is sustaineable and doesnt mean you are too tired this week. Then keep it up. The long run especially was impressive. Maybe keep at that pace and try and extend it out. That will take control, but you need to extend it first at that pace. All going well you can look at the intensity later but it looks perfect for now (maybe 5:20 pace). Maybe make it slighly slower so that you can extend it easily. It should be within 10% of PMP for specifity. You have plenty of time to get teh distance up.

Id say from your position now you can make your target.

If you can get in any sneaky runs do it. Any extra runs will be gold in the bank for you.

After a while youll be able to do an "easy run" at a much faster pace.
The faster you keep the pace: the more you stimulate your aerobic system to improve. Keep thr finger slightly, slighly on the pressure valve for those normal runs, keeping them aerobic. Use the days off for recovery.

jprender · 25-11-2011 10:42pm

Date|Planned Distance|Planned Pace|Actual Session|Comments

21 Nov|15km|5:30|15.78k at 5:14 pace|Getting tired towards the end|
24 Nov|10km|5:30|10k 5:42 pace|Dreadmill Session|
25 Nov|8km|5:30|8.03k at 4:52 pace|Much better PMP than last week|
26 Nov|10km|5:30|||
WEEK TOTAL|43km||33.81km||

Beautiful evening for a run. Reminded me of nights of old when I was playing rugby and training every Tuesday and Thursday night. Cold, with a real dampness in the air. It's so much nicer not having to stuff my shoulder into some 16stone bloke trying to run through me

Decided to run this 8k at pmp, and it felt much better than last week when I attempted that pace over 6km. Starting off at a controlled pace rather than tearing away was the answer. Km1 and km5 were the only ones over 5 minutes. The first km, I got stuck at some traffic lights, and the 5th km was a bit surreal tbh. Running along, minding my own business when this old dear pulls up beside me in her Ford Fiesta and decides to ask for directions. I told her to keep driving beside me as I was on the clock

It definitely slowed me down, but good to know that I was able to string proper sentences together even if I was running at this pace

I hope she found the golfclub that she was looking for

So, 10km to do tomorrow, and that will be done at a slow pace. Left calf muscle is a bit tight, I think that all my messing around with the elevation settings on the treadmill last night did not really do me any good.

I've ordered a garmin 405 (present from me to me), and that should be arriving next week. I plan to take a bit of a diversion from HH for a few weeks, and I'm going to try to increase my aerobic capacity and improve my LT by training with a closer eye on my HR. (with thanks to Woddle).

Until that arrives, it is charge ahead as usual

jprender · 28-11-2011 12:04am

Date|Planned Distance|Planned Pace|Actual Session|Comments
21 Nov|15km|5:30|15.78k at 5:14 pace|Getting tired towards the end|
24 Nov|10km|5:30|10k 5:42 pace|Dreadmill Session|
25 Nov|8km|5:30|8.03k at 4:52 pace|Much better PMP than last week|
26 Nov|10km|5:30|10.65k at 5:49 pace|27th November|
WEEK TOTAL|43km||44.46km||

Finished off the week tonight even though I was wrecked after a very tough weekend at work. I was almost too tired to go for the run, but reckoned that putting in the miles now will really stand to me towards the end. So that's what this run was all about, a slow slog to keep my distance ticking over. It felt way too easy, I almost felt as if I was cheating somehow. Week 1 of 18 finished.

One thing's for sure though, I'll sleep like a log tonight :pac:

Planned sessions for week 2 look like this :-

Date|Planned Distance|Maximum Pace|Actual Session|Comments

28 Nov|16km|5:35|||
29 Nov|6.5km|5:50|||
30 Nov|11km|5:20|||
01 Dec|6.5km|5:50|||
02 Dec|11km|5:20|||
03 Dec|6.5km|5.50|||
WEEK TOTAL|57.5km||||

jprender · 29-11-2011 10:59am

WEEK NUMBER|DISTANCE RUN

WEEK 1 of 18|44.46km|

WEEK 2 :-

Date|Planned Distance|Maximum Pace|Actual Session|Comments

28 Nov|16km|5:35|17.31k at 5:35 pace|Soaked to the skin|
29 Nov|6.5km|5:50|||
30 Nov|11km|5:20|||
01 Dec|6.5km|5:50|||
02 Dec|11km|5:20|||
03 Dec|6.5km|5.50|||
WEEK TOTAL|57.5km||17.31km||

Out into the pouring rain last night for a long run. Got absolutely soaked from head to toe, and felt miserable on more than one occasion.
Hit my target spot on, although km's 10 - 12 were well ahead of planned pace. Maybe it was the fact that it was so wet and windy out there made me pick up the pace without me noticing. Eased back on the throttle for the rest of the run. In fact, I found myself on several occasions having to put the brakes on. It's a strange feeling forcing yourself to run well within yourself.

jprender · 30-11-2011 10:51am

WEEK NUMBER|DISTANCE RUN

WEEK 1 of 18|44.46km|

WEEK 2 :-

Date|Planned Distance|Maximum Pace|Actual Session|Comments

28 Nov|16km|5:35|17.31k at 5:35 pace|Soaked to the skin|
29 Nov|6.5km|5:50|8.64k at 5:51 pace|Going well|
30 Nov|11km|5:20|||
01 Dec|6.5km|5:50|||
02 Dec|11km|5:20|||
03 Dec|6.5km|5.50|||
WEEK TOTAL|57.5km||25.95km||

Just a gentle jog last night. Nice and crisp outside, and thankfully not wet.
I'm doing all of my runs in Dundalk at the moment, which is a lot different from the country roads that I love running on. Way too many cars about, and running past chippers and pubs with the smell of grease/drink makes me want to gawk :pac: Give me the smell of cowsh1t any day

jprender · 01-12-2011 12:34pm

WEEK NUMBER|DISTANCE RUN

WEEK 1 of 18|44.46km|

WEEK 2 :-

Date|Planned Distance|Maximum Pace|Actual Session|Comments

28 Nov|16km|5:35|17.31k at 5:35 pace|Soaked to the skin|
29 Nov|6.5km|5:50|8.64k at 5:51 pace|Going well|
30 Nov|11km|5:20|11.02k at 5:18 pace|Tight left calf|
01 Dec|6.5km|5:50|||
02 Dec|11km|5:20|||
03 Dec|6.5km|5.50|||
WEEK TOTAL|57.5km||36.97km||

Legs were a bit tired last night. My left calf was very tight for the last couple of kms. Gave it a decent stretch afterwards and a bit of biofreeze before I hit the bed. Have it compressed for the day, and hopefully it will be grand for a gentle jog tonight.
Otherwise, the runs are going quite well. My breathing is well under control, and I feel pretty strong throughout. Just need a little extra strength in my legs to handle the distances.

I also desperately need to get a new pair of runners. The ones I am wearing at the moment have about 650kms on them, and are well and truly dead. There's no spring left in them at all, and I'm sure they are part of the problem. I'm off tomorrow, so a trip out to Amphibian king might be in order.

jprender · 01-12-2011 11:53pm

WEEK NUMBER|DISTANCE RUN

WEEK 1 of 18|44.46km|

WEEK 2 :-

Date|Planned Distance|Maximum Pace|Actual Session|Comments

28 Nov|16km|5:35|17.31k at 5:35 pace|Soaked to the skin|
29 Nov|6.5km|5:50|8.64k at 5:51 pace|Going well|
30 Nov|11km|5:20|11.02k at 5:18 pace|Tight left calf|
01 Dec|6.5km|5:50|6.60k at 5:51 pace|Lovely gentle run|
02 Dec|11km|5:20|||
03 Dec|6.5km|5.50|||
WEEK TOTAL|57.5km||43.57km||

Just what I needed tonight, a slow run. It was bloody freezin' out there though ! Literally, zero degrees in Dundalk. Home now for a nice hot shower

jprender · 02-12-2011 9:18pm

WEEK NUMBER|DISTANCE RUN

WEEK 1 of 18|44.46km|

WEEK 2 :-

Date|Planned Distance|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

28 Nov|16km|5:35|17.31k at 5:35 pace|||Soaked to the skin|
29 Nov|6.5km|5:50|8.64k at 5:51 pace|||Going well|
30 Nov|11km|5:20|11.02k at 5:18 pace|||Tight left calf|
01 Dec|6.5km|5:50|6.60k at 5:51 pace|||Lovely gentle run|
02 Dec|11km|5:20|12.06k at 5:14 pace|

164

|

172

|Bit faster than I wanted, still very comfortable though|
03 Dec|6.5km|5.50|||
WEEK TOTAL|57.5km||55.63km||

Broke my new Garmin 405 out for the first time tonight. A nifty piece of work !
One more run to go tomorrow to make it a 60+km week.

jprender · 04-12-2011 12:22am

WEEK NUMBER|DISTANCE RUN

WEEK 1 of 18|44.46km|

WEEK 2 :-

Date|Planned Distance|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

28 Nov|16km|5:35|17.31k at 5:35 pace|||Soaked to the skin|
29 Nov|6.5km|5:50|8.64k at 5:51 pace|||Going well|
30 Nov|11km|5:20|11.02k at 5:18 pace|||Tight left calf|
01 Dec|6.5km|5:50|6.60k at 5:51 pace|||Lovely gentle run|
02 Dec|11km|5:20|12.06k at 5:14 pace|

164

|

172

|Bit faster than I wanted, still very comfortable though|
03 Dec|6.5km|5.50|8.78k at 5:50 pace|

153

|

162

|Felt Sluggish|
WEEK TOTAL|57.5km||64.41km||

Long day at work, and after a bit of dinner and watching a bit of x-factor with the family, I finally managed to get out at about 21:30 for my last run of the week. Felt tired really, but that is due to being up so early this morning. Got another early rise tomorrow so need to catch some zzzz's !
That's 7 days running in a row now, and so I'm having a rest day tomorrow.
Week 3 starts on Monday

jprender · 06-12-2011 11:25am

158

|

166

|No Problems !|
06 Dec|8.0km|5:50|||||
07 Dec|11km|5:20|||||
08 Dec|8.0km + 4*25sec strides|5:50|||||
09 Dec|3km warmup - 4*20sec stds - 6km - 2km cooldown|5:00 for 6km run|||||
10 Dec|6.5km|6.00|||||
WEEK TOTAL|61.50km + strides||19.24km||

Long run last night. No problems apart from the normal twinges here and there which is just my body trying to get me to stop. Everything works itself out the further I go. Felt well able to keep going at the end.

1:46:29 on my feet, that's a record for me !

jprender · 06-12-2011 11:55pm

158

|

166

|No Problems !|
06 Dec|8.0km|5:50|8.00k at 5:56 pace+0.65km cooldown|

149

|

155

|I've had better days|
07 Dec|11km|5:20|||||
08 Dec|8.0km + 4*25sec strides|5:50|||||
09 Dec|3km warmup - 4*20sec stds - 6km - 2km cooldown|5:00 for 6km run|||||
10 Dec|6.5km|6.00|||||
WEEK TOTAL|61.50km + strides||27.89km||

Strange day today. Started great when I stepped on the scales this morning and weighed in at 164lbs. I haven't been that weight since I got married almost 11 years ago.
I think it was because I saw that number this morning that I allowed my diet to go out the window today. Many cups of coffee and about half a dozen chocolate digestives were consumed as I sat on my arse watching Noonan deliver his budget.
Mash potato with my dinner tonight made with the real stuff, kerrygold butter.
I nicked half of my sons bar of chocolate too, as I explained to him how important it was "to share" things :rolleyes:

By the time it came to running, I felt as heavy and slow as I did when I started running 9 months ago.

I made an effort to keep my heart rate below 150bpm for tonight's saunter. I managed it, but it was torture. Just felt as if I wasn't moving at all. Constantly checking my watch, and my running form was poor throughout.

Back to normal tomorrow for sure.

jprender · 08-12-2011 10:27am

158

|

166

|No Problems !|
06 Dec|8.0km|5:50|8.00k at 5:56 pace+0.65km cooldown|

149

|

155

|I've had better days|
07 Dec|11km|5:20|11.49k at 4:54 pace|

166

|

179

|Had to hurry|
08 Dec|8.0km + 4*25sec strides|5:50|||||
09 Dec|3km warmup - 4*20sec stds - 6km - 2km cooldown|5:00 for 6km run|||||
10 Dec|6.5km|6.00|||||
WEEK TOTAL|61.50km + strides||39.38km||

Made the mistake of parking in the gym car park last night. My run was later than usual and completely forgot that the car park closed at about 22:15. Only remembered when I was about a mile or so into my run. I really had to put the boot down to make sure I didn't get locked in.
I got to within a few hundered yards of the gym, and saw that there were still a couple of cars there, so pressure was off. I cant live without my car !!

jprender · 09-12-2011 12:18am

158

|

166

|No Problems !|
06 Dec|8.0km|5:50|8.00k at 5:56 pace+0.65km cooldown|

149

|

155

|I've had better days|
07 Dec|11km|5:20|11.49k at 4:54 pace|

166

|

179

149

|

154

|Legs hurt a bit now|
09 Dec|3km warmup - 4*20sec stds - 6km - 2km cooldown|5:00 for 6km run|||||
10 Dec|6.5km|6.00|||||
WEEK TOTAL|61.50km + strides||50.30km||

Parked in the Hotel that is next to the gym tonight, so no problems with time restrictions !
First time doing strides, they were alright tbh. I was just wary of straining a calf or hamstring. I don't know why, but my legs hurt a lot more when I do 6:00km pace than when I do 5:00 km pace.
The wind was a biatch tonight, really strong, and always seemed to be against me :rolleyes:

jprender · 09-12-2011 9:59pm

158

|

166

|No Problems !|
06 Dec|8.0km|5:50|8.00k at 5:56 pace+0.65km cooldown|

149

|

155

|I've had better days|
07 Dec|11km|5:20|11.49k at 4:54 pace|

166

|

179

149

|

154

168

|

174

||
10 Dec|6.5km|6.00|||||
WEEK TOTAL|61.50km + strides||62.30km||

On to the track at ALSAA for the first time. One whole corner of the track was like an ice-rink, I really had to watch myself every lap.
Not feeling too well, with a bunged up nose and a cough that shakes the foundations of my house. It's pretty tough to keep going when you're under the weather.
However, I think I've broken the back on this week, with just a recovery run remaining. Seeing as I'm not feeling great, I think I'll leave this last run until Sunday and try and get a bit better tomorrow.

jprender · 12-12-2011 2:52pm

155

|

163

|Best run so far|
13 Dec|8.0km|Ave HR less than 150||

|

||
14 Dec|12km|Ave HR of 160||

|

||
15 Dec|8.0km|Ave HR less than 150||

|

||
16 Dec|12km|Ave HR of 160||

|

||
17 Dec|8.0km|Ave HR less than 150||

|

||
WEEK TOTAL|67.00km||20.00km||

Delighted with the run today. Beautiful morning, white roads, slippy in places. Dropped the kids to school and headed out almost straight away. I did this run without any breakfast, and it was great. For some reason, I seemed to have lots of energy. Maybe it was taking two days off from running over the weekend. It was far and away the most comfortable I've felt. It's also a nice change to run in the morning, in daylight. I was able to take to the roads around where I live, which makes a nice change to running in the busy town of Dundalk. Up and down kerbs, and stopping at traffic lights is a pain in the a$$ to be honest

Last weeks long run was over a similar distance (19.24kms), but today I managed a slightly faster pace, there was almost twice the elevation gain, I was on my feet for a longer time, and my average HR was down from 158 to 155.

I'll take progress regardless of how small it is

jprender · 14-12-2011 3:37pm

155

|

163

150

|

155

160

|

168

|Did you here me? I said Feck Off !|
15 Dec|8.0km|Ave HR less than 150||

|

||
16 Dec|12km|Ave HR of 160||

|

||
17 Dec|8.0km|Ave HR less than 150||

|

||
WEEK TOTAL|67.00km||42.10km||

Having to work really hard on these last two runs. Running straight into the wind slows me down massively. Keeping the HR at the correct level though, so I'm sure that the workouts are still good quality from an aerobic point of view.
Legs are feeling heavy and dead at the moment. The good news is that my new pair of runners arrived in the post today, so hopefully this will take away some of the pounding that my legs are taking. I hadn't got the time to go shopping for a new pair, so just upgraded from Asics 2150's to the 2160's and ordered the same size that I have been wearing.
I'll start to break them in on tomorrow nights recovery run.

jprender · 17-12-2011 7:21am

155

|

163

150

|

155

160

|

168

|Did you here me? I said Feck Off !|
15 Dec|8.0km|Ave HR less than 150||

|

160

|

167

|Solid Run|
17 Dec|8.0km|Ave HR less than 150||

|

||
WEEK TOTAL|67.00km||54.27km||

My son had a Christmas Carol service with his school on Thursday night, and there was just no way I was fitting a run in. He's only in junior infants, so it was actually great to go along and see him belt out the hits :pac: Hopefully, I'll get a chance to do this missed 8k on Sunday which is supposed to be a rest day.

Last night, it was back to business as usual. It was f-f-freezing in Dundalk last night, -1 when I was out. It took me a good 3k for my hands to warm up. It was the first run with my new runners too. What a difference. Who'd have thought you could buy a new pair of legs for about 70 euro? Hardly felt this run at all.

jprender · 18-12-2011 7:15am

155

|

163

150

|

155

160

|

168

|Did you here me? I said Feck Off !|
15 Dec|8.0km|Ave HR less than 150||

|

160

|

167

151

|

157

|All good|
WEEK TOTAL|67.00km||63.00km||

Recovery run last night, nothing strange.

Going to Thomond to watch Munster today. Should be back home quite early this evening so I'm hopeful I can get my sixth run of the week done. Not getting to a weekly 70km yet is bugging the hell outta me :mad:

Next week will take a bit of chopping and changing to get all my sessions done. My work schedule has been turned upside down with it being Christmas week. Apart from Christmas, my youngest lad also has his 3rd birthday on Friday, so I really have to create running time from somewhere.

jprender · 19-12-2011 11:47pm

4 weeks gone already, only 14 to go. Time is going by really quickly it seems.

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156

WEEK 5 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

19 Dec|7km|Ave HR less than 150|8.67k at 5:46 pace|

151

|

158

|Grand|
20 Dec|17.km|Ave HR of 155||

|

||
21 Dec|7km|Ave HR less than 150||

|

||
22 Dec|7km+strides|Ave HR less than 150||

|

||
23 Dec|16km|Ave HR of 160||

|

||
24 Dec||||

|

||
25 Dec||||

|

||
WEEK TOTAL|54.00km||8.67km||

It's going to be really busy at home this week. The plan is to get out for the first 5 days and then take Saturday and Sunday with the family.

Tonight was just a short run at recovery pace.

jprender · 20-12-2011 11:15pm

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156

WEEK 5 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

19 Dec|7km|Ave HR less than 150|8.67k at 5:46 pace|

151

|

158

155

|

162

|Legs wont thank me in the morning|
21 Dec|7km|Ave HR less than 150||

|

||
22 Dec|7km+strides|Ave HR less than 150||

|

||
23 Dec|16km|Ave HR of 160||

|

||
24 Dec||||

|

||
25 Dec||||

|

||
WEEK TOTAL|54.00km||28.87km||

17k done at a steady pace, then I picked it up for a 2 mile finish. My calf muscles seem to struggle at the slower pace, so even though I was thinking twice about speeding up, they were glad of the break and happy that my quads took over.

The Ave HR and MaxHR figures are just for the 17k steady run.

Of the two quicker miles at the end, the first one was AveHR of 173, and the second one was 176. I'm kinda glad that this pace is faster than my pmp as trying to hold that for anything like 42kms and my legs would certainly break down :pac:

jprender · 21-12-2011 11:32pm

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156

WEEK 5 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

19 Dec|7km|Ave HR less than 150|8.67k at 5:46 pace|

151

|

158

155

|

162

151

|

156

|Short recovery run|
22 Dec|7km+strides|Ave HR less than 150||

|

||
23 Dec|16km|Ave HR of 160||

|

||
24 Dec||||

|

||
25 Dec||||

|

||
WEEK TOTAL|54.00km||37.48km||

A warm December night for a run around the outskirts of Dundalk. A bit windy in places though. I hate wind :mad:

jprender · 28-12-2011 10:53am

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156

Time to catch up with the sessions (not a lot) that I completed over Christmas.

WEEK 5 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

19 Dec|7km|Ave HR less than 150|8.67k at 5:46 pace|

151

|

158

155

|

162

151

|

156

|Short recovery run|
22 Dec|7km+strides|Ave HR less than 150||

|

|Not Done|
23 Dec|16km|Ave HR of 160||

|

|Not Done|
24 Dec|||10km at 5:45 pace|

|

|Treadmill|
25 Dec|||10km at 5:45 pace|

|

|treadmill|
WEEK TOTAL|54.00km||57.48km||

A combination of getting a bit lazy, and having some festive events to attend, saw the rest of Week 5 fizzle out. I did manage to get on the treadmill on Xmas Eve and Xmas Day however, a total of 10km for each effort. It was better than nothing

jprender · 28-12-2011 11:08am

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156
WEEK 5 of 18|57.48km||

WEEK 6 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

26 Dec||||

|

171

|

181

|Xmas out of the system now|
28 Dec|8km|Ave HR less than 150||

|

||
29 Dec|8km|Ave HR less than 150||

|

||
30 Dec||||

|

||
31 Dec|8.05km|HR MAX||

|

|As fast as possible|
01 Jan|8km|Ave HR less than 150||

|

||
WEEK TOTAL|52.05km||20km||

So, out last night to blow the Xmas cobwebs off. Just decided to run and not worry about HR for this one. Going pretty well until about the 17km mark when at that point my legs started to complain. Decided to ease back a little to avoid any silly injury. It's hard to run when your legs are still full of beer, I think it's all gone now though

jprender · 31-12-2011 9:49pm

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156
WEEK 5 of 18|57.48km||

WEEK 6 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

26 Dec||||

|

171

|

181

|

151

|

162

|Recovery Run|
30 Dec||||

|

||
31 Dec|8.05km|HR MAX|Less than 0.5k|

|

|INJURED|
01 Jan|8km|Ave HR less than 150||

|

||
WEEK TOTAL|52.05km||20km||

Disaster tonight. I was looking forward to this run all day. Did a 20 min warmup and stretching session before hand, making sure that my troublesome calf muscles were well and truly ready.

I got less than half a km into the run when I pulled my left hamstring. I'm devastated about this.

I'll book a session with the Physio next week to uncover the extent of the damage.

jprender · 23-01-2012 4:10pm

Time to catch up on this thread.

So the last entry I had in was on New Years Eve, and I pulled my hamstring.
It turned out that over the next couple of weeks it was the least of my worries.
I managed to catch a pretty serious dose of tonsillitis, and couldn't eat for about 10 days. This resulted in me dropping to 153lbs which was a loss of about a stone.
That was weeks 7 and 8 totally written off.

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156
WEEK 5 of 18|57.48km||
WEEK 6 of 18|32.00km||
WEEK 7 0f 18|injured / sick||
WEEK 8 of 18|injured / sick||

So, I had enough of sitting around at home and decided it was time to get back out on the road last week. Totally against Doctors orders of course, but I reckon he just does not understand how much this marathon means to me :rolleyes:

WEEK 9 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

16 Jan|6km|Ave HR less than 150|6k at 5:15 pace|

|

152

|

167

151

|

160

|This pace sucks !|
19 Jan||||

|

||
20 Jan|6km|Ave HR less than 150|6k at 6:01 pace|

150

|

157

|No problems|
21 Jan||||

|

||
22 Jan|15km|Ave HR less than 150|15k at 5:57 pace|

150

|

158

|Week completed !|
WEEK TOTAL|44.00km||45.05km||

So, Week 9 was problem free. And so it should be when I'm running at that pace :pac:

Weight has crept back up to 158lbs on the weigh-in this morning. I'm happy enough with that, as I want to be 154 or so at the time of the marathon.

I'm half way through the training program now, and a little behind where I wanted to be. Still, no point crying about that now, just have to get on with it and make the most of the time that's left.

jprender · 01-02-2012 8:42pm

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156
WEEK 5 of 18|57.48km||
WEEK 6 of 18|32.00km||
WEEK 7 0f 18|injured / sick||
WEEK 8 of 18|injured / sick||
WEEK 9 of 18|45.05km|

WEEK 10 (just completed) :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

23 Jan||||

|

152

|

164

|Died after 17km|
25 Jan||||

|

151

|

159

|

|

|Same Treadmill Session|
29 Jan|15km with intervals|Ave HR less than 150||

|

|Too knackered for this|
WEEK TOTAL|62.00km||49.52km||

Tuesday's run really knocked the stuffing out of me. No energy, and had to walk the last km or so.

I managed to do 3 more easy, short runs for the rest of the week, but I could not face Sunday's run.

jprender · 01-02-2012 9:50pm

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156
WEEK 5 of 18|57.48km||
WEEK 6 of 18|32.00km||
WEEK 7 0f 18|injured / sick||
WEEK 8 of 18|injured / sick||
WEEK 9 of 18|45.05km||
WEEK 10 of 18|49.52||

WEEK 11 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

30 Jan|11km|Ave HR of 155|11k at 5:27 pace|

157

|

163

167

|

180

|Too Fast|
01 Feb|8km|Ave HR less than 155||

|

||
02 Feb|26km|Ave HR less than 155||

|

||
03 Feb||||

|

||
04 Feb|8km|Ave HR less than 150||

|

||
05 FEb|8km|Ave HR less than 150||

|

||
WEEK TOTAL|77.00km||27.09km||

Decided to see what would happen if I wore my Garmin and HR monitor on the treadmill on Monday. It worked alright, but I could not get any splits, just an average for the total run. Obviously I had to put the distance in manually.

I also messed up a little on last nights run. I did 2 miles warmup, and then the intention was to do 10kms at no faster than 5.00/km. My Garmin was set up to show average pace, and so the warmup threw my figures out. I had to take a guess at what I thought were 5 minute kms. Not too bad at the start, but I increased my speed towards the end.

So, I've been playing around with my garmin again tonight and I think I have it sussed for a treadmill session. I'll hop on shortly and see how it goes, hopefully I'll have some split times/HR.

jprender · 02-02-2012 12:53pm

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156
WEEK 5 of 18|57.48km||
WEEK 6 of 18|32.00km||
WEEK 7 0f 18|injured / sick||
WEEK 8 of 18|injured / sick||
WEEK 9 of 18|45.05km||
WEEK 10 of 18|49.52||

WEEK 11 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

30 Jan|11km|Ave HR of 155|11k at 5:27 pace|

157

|

163

167

|

180

147

|

159

|Treadmill Session|
02 Feb|26km|Ave HR less than 155||

|

||
03 Feb||||

|

||
04 Feb|8km|Ave HR less than 150||

|

||
05 FEb|8km|Ave HR less than 150||

|

||
WEEK TOTAL|77.00km||35.09km||

8km on the treadmill last night. Managed to get split times also, by turning off the auto lap function and then simply pressing the lap button after each km.

I seem to be doing more of the shorter runs on a treadmill rather than the road. Not ideal, but is saves me lots of time. I can't run close to where I live at night time, so I have to drive to Dundalk. 20 mins drive there, run for 40 mins, and 20 mins drive home just does not seem worth it to me. I think I'd rather run on the treadmill for an hour instead and still save myself 20 mins

Is there any reason why I should really be making the effort to do these shorter runs outdoors ? My treadmill is set up in a room at home that is like a sauna after 20 mins running. I think I'll have no problem with the heat in Barcelona if I keep up these session

On another note, I'm really not looking forward to tonight's run. The last time I ran over 20km, I really did not feel well at all. I wasn't right for a few days after it. Fingers crossed I get through this one and get a much needed boost in confidence.

jprender · 02-02-2012 11:21pm

WEEK NUMBER|DISTANCE RUN|AVE PACE|AVE HR

WEEK 1 of 18|44.46km||
WEEK 2 of 18|64.41km||
WEEK 3 of 18|62.30km|5:43|155
WEEK 4 of 18|63.00km|5:30|156
WEEK 5 of 18|57.48km||
WEEK 6 of 18|32.00km||
WEEK 7 0f 18|injured / sick||
WEEK 8 of 18|injured / sick||
WEEK 9 of 18|45.05km||
WEEK 10 of 18|49.52||

WEEK 11 :-

Date|Planned Session|Maximum Pace|Actual Session|Ave HR|Max HR|Comments

30 Jan|11km|Ave HR of 155|11k at 5:27 pace|

157

|

163

167

|

180

147

|

159

159

|

182

||
03 Feb||||

|

||
04 Feb|8km|Ave HR less than 150||

|

||
05 FEb|8km|Ave HR less than 150||

|

||
WEEK TOTAL|77.00km||63.10km||

28k done tonight in less than 2hr30, pretty happy with that. Never gone that far, never run for that length of time.

Average HR of 159 is skewed slightly due to the last 3 and a bit kms done at slightly faster than PMP. Tired now, and my legs are absolutely exhausted.

still, nice to get this one done with no problems.