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09-03-2012, 20:35   #16
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Hmm. Barely worth an update. Took a couple of knocks at football on Thursday night, leaving me with a sore right knee and dead leg symptoms on my left quad. Walking the 2k to work this morning was agony, but the more I moved it today, the looser it seemed to get. I decided not to run this evening, so the plan is to get up early tomorrow morning and do 12-13 km of an LSR, and hope that it holds up. At least that will get me to 32km/20 miles for the week, along with a hillwalk on Sunday. Stupid legs.
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10-03-2012, 13:33   #17
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Sat 10/3/2012
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13.65km in 1:19:27, 5'49"/km (climb of 113m involved).

Did this a little quicker than I meant to, I think I need to do the longer runs with a partner, just to keep it at slower pace through conversation. No real problems though. My calf muscles didn't get stiff, for the first time ever, and my left quad eased up the more I ran. Knee felt fine also.

Got a hill walk tomorrow morning, at an as-yet undecided location. Should be good for strengthening the legs. I also calculated that I can make 1000 miles if I do between 38k and 40k a week for the rest of the year. I think I'll make that another goal.

For the week so far:

Week (3) Sessions Distance (Treadmill)
Mar 5th-11th 3 32.24 km 0.0 km
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12-03-2012, 13:38   #18
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Mon 12/3/2012
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5.65km in 28:14

My first early morning run in years, the goal was to run 5k at sub 5' pace, which was manageable. I must try get some food into me first next time, was tired, heavy legged and hungry for the last .65km. All in all though, I'm pleased. Good start to the week.

For the week so far:

Week (4) Sessions Distance (Treadmill)
Mar 12th-18th 1 5.65 km 0.0 km
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14-03-2012, 15:18   #19
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Wed 14/3/2012
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Tempo run 7.91km in 38:45 @ 4'54"/km

Program dictated a 40 min tempo run, which I planned originally to do this morning. However, late nights and encroaching deadlines meant my willpower was hovering around zero when my alarm went off, so I had to reschedule for lunchtime. Every cloud has a silver lining though, and at least I was able to eat before this, which helped.

I'm very pleased with these numbers, I'm definitely closing in on the ability to do a 50min 10k run, and the amount of air I'm getting into my lungs has definitely improved. My legs aren't feeling any pain, although I can definitely feel their tired protests on occasion. I feel they'll probably be my biggest obstacle when I eventually get to 'race'.

Tomorrow is football night, but I'll try get up and do the requested slow 6.5k tomorrow morning depending on how much midnight oil is wasted this evening. I've a 10k planned for Friday, and hoping to do 13-14k on Sunday. 5 sessions this week would be great (and required), but 4 wouldn't be a disaster.

For the week so far:

Week (4) Sessions Distance (Treadmill)
Mar 12th-18th 2 13.56 km 0.0 km
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18-03-2012, 17:17   #20
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Sun 18/3/2012
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LSR 16.04km in 1:46:25 @ 6'38"/km (climb 146m)

The only exercise I got between Wednesday and this morning was football on Thursday night. The plan was to fit in a 6.5k and a 10k on Friday and Saturday, but the combination of bad weather, real world demands, and my own laziness conspired to leave me with nothing done till this morning. Thankfully, it was a gorgeous morning, and I had a wonderful long run, the longest I've ever ran, and I could have kept going forever(-ish).

So another 3 session week, not a disaster, but I'd like to up it a little, 40k a week would be a nice target. This week's results.

Week (4) Sessions Distance (Treadmill) MTD YTD
Mar 12th-18th 3 29.6 km 0.0 km 69.33 km 124.22 km

Next week's plan is an easy week in the schedule. 5k + strength on Monday, 6.5km on Tuesday, 7 x 800m intervals on Wednesday, 3.2km + strength on Thursday, 6.5km on Saturday, and 10k race on Sunday (I might do a decent pace 10k for this, rather than an actual race).
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20-03-2012, 16:07   #21
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Tue 20/3/2012
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9.7 km in 52:10 @ avg 5'23"/km (climb 66m), including 7 x 800 intervals @ 5k pace.

I've recently managed sub 25' 5k in my tempo running, so I decided to aim for around 4'45" as a 5k pace. Adventurous, but I figured it would guarantee a good effort, while not be completely unattainable. I was worried about the 800m distance of the intervals as opposed to the 600m, but all in all, it was tough but good. I got a threatened stitch in my warm up run which I thought would scupper the entire thing, but thankfully it went away after the first interval and recovery. Recovery consisted of slow jogging for about 1'30" to 1'45".

 Interval1234567
 Pace/km4'34"4'26"4'40"4'45"4'43"4'40"4'43"

Head felt clear, calves felt fine, left hamstring protested a little, but no pain.

Week (5) Sessions Distance MTD YTD
Mar 19th-25th 1 9.7 km 79.03 km 133.92 km

Plan for the rest of the week: 6.5km easy run tomorrow, 3.2km run with strength on Thursday (and football that night), 5km easy run on Friday, 5km easy run on Saturday with strength, and LSR on Sunday.

Last edited by scriba; 21-03-2012 at 20:39. Reason: Changing YTD from 124.22 to 133.92 to include that night's run
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21-03-2012, 20:37   #22
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Wed 21/3/2012
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6.73 km in 47:14 @ avg 7'01"/km (climb 53m).

Tonight was really just about getting out there again, so I went out with a friend just starting out. Enjoyed being out in the fresh air and the chat. Pace obviously nothing to write home about, but then again, seeing that I wouldn't even have considered doing this a couple of months ago, I'll take it and be glad of it! After leaving my friend at hers, I did the last 0.6km @ 4'30 pace uphill, just to make the run a little more 'legit'.

Week (5) Sessions Distance MTD YTD
Mar 19th-25th 2 16.43 km 85.76 km 140.65 km

Plan for the rest of the week: 3.2km run with strength on Thursday (and football that night), 5km easy run on Friday, 5km easy run on Saturday with strength, and LSR on Sunday.
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23-03-2012, 15:55   #23
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Fri 23/3/2012
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6.44 km in 36:16 @ avg 5:38/km (climb 51m).

Played an hour of hectic six-a-side last night, so my legs were a little stiff and heavy, loosened up by this relatively short run. I'm still doing my 'easy' runs a bit too quick, but I'm pleased that I could at least keep this run consistent at this pace. Last 0.5km was a nice sapping rise up a hill to my house. More km in the bank. Job.

Still can't find time for strength training at the moment, but I'm hoping once I have passed my latest deadline with college, I can divvy up my time a bit better.

Week (5) Sessions Distance MTD YTD
Mar 19th-25th 3 22.87 km 92.2 km 147.09 km

Plan for the rest of the week: 5km easy run on Saturday with strength, and LSR on Sunday.
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25-03-2012, 16:15   #24
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Sun 25/3/2012
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17.41 km in 1:41:26 @ avg 5:50/km (climb 159m).

Another 10+ mile LSR.

I was feeling a little heavy legged on Saturday, and pressed for time from 'real-world issues', so I decided to rest up. A good decision as it turns out, felt refreshed and ready to run this morning. My usual running partner cried off with a sore knee, so that gave me an opportunity to run this at the quicker end of my McMillan-suggested-LSR pace (5'47-6'24).

The run itself was a good sweat-out, and it was good to get another run at this distance. It also showed me just how much work there is still to do if I want to be closer to a 1:20:00 - 1:30:00 10 mile time in mid-April.

The last couple of kms were tough, especially since there was some sapping elevation involved. But I needed to do 17km to hit 40km for the week. Huzzah!

Week (5) Sessions Distance MTD YTD
Mar 19th-25th 4 40.28 km 109.61 km 164.5 km
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31-03-2012, 16:43   #25
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Fri 30/3/2012
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8.03 km in 45:57 @ avg 5:43/km (climb 68m).

A very busy week, combined with extreme guilt at not fulfilling running obligations meant motivation was a real issue by the time Friday came along. Then once I threw my runners on and went out, I forgot all about it. Annoyed I didn't get out earlier in the week, but I've another 8-10k planned this evening, and an LSR for tomorrow, which should get my 'kilometreage' up to something like what I want. But I really wanted to hit 5 sessions this week. Fail.

Week (6) Sessions Distance MTD YTD
Mar 26th-Apr 1st 1 8.03 km 117.64 km 172.53 km

Last edited by scriba; 31-03-2012 at 18:18. Reason: Changed the dates for Week 6.
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31-03-2012, 20:46   #26
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Motivating anger and self-loathing (or how I learned to love the dark side)

Sat 30/3/2012
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8.65 km in 42:39 @ avg 4:56/km (climb 68m).

One of the runs I skipped earlier in the week was a 45 min tempo run, so it stood to reason that it had to be fit in sometime over the weekend. This was a good mixture of tough yet manageable, and there was a spell there over the third to sixth kilometres where I felt I could run at 4:50 pace forever. But all good things must come to an end (usually preceded by the advent of a long slow climb). Still, I'm very happy with this overall, although I honestly thought 2km in that I'd do well to keep that pace even for 20 mins. The individual km times for the first 8 km were, 4:52; 4:50; 4:42; 4:47; 4:47; 4:45; 4:58; 5:09

Week (6) Sessions WTD MTD YTD
Mar 26th-Apr 1st 2 16.68 km 126.29 km 181.18 km

And that's it for March. 126.29km. If I want to reach 1,600km for the year, I need an average of 164km per month till the end of the year. That means 40k p/w, no exceptions. April's target is 165km for the month, along with a return to some strength training with my dumbbells.

Last edited by scriba; 31-03-2012 at 20:48. Reason: Changing 'Distance' to WTD (Week To Date)
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02-04-2012, 19:30   #27
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Mon 2/3/2012
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8.02 km in 44:55 @ avg 5:36/km (climb 61m).

I was feeling a bit sore and stiff yesterday, along with being pressed for time, so I didn't complete last week with an LSR. But a new week (and month) brings a clean slate. Went out this evening looking to do 8k at 5:50 pace. Ran it slightly quicker, as I usually end up doing, but my body seems to be evening out at around 5:20-5:40 when I run, which at the very least is consistent.

Week (7) Sessions WTD MTD YTD
Apr 2nd - 8th 1 8.02 km 8.02 km 189.2 km

My plan this week is:
Tue: 8 x 800 intervals tomorrow at 5k pace.
Wed: 10k
Thurs: (football)
Fri: Rest
Sat: 6.5k
Sun: 16k LSR

We'll see how it goes.
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03-04-2012, 19:21   #28
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Tue 3/3/2012
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8.84 km in 52:17 @ avg 5:55/km (climb 70m).

Another easy-ish run, I'm really trying to keep my pace a bit slower. I've a long run arranged tomorrow with a friend, so I didn't fancy the intervals today. So I did Saturday's run today, and I'll do the intervals on Saturday.

Weighed in today, and my weight is finally beginning to move (in the right direction!), 195.2 lbs, nearly six pounds lost since I started this log. Huzzah! My target is a pound a week, so long may it continue (or at least for another 15-20 weeks at this rate!)

Week (7) Sessions WTD MTD YTD
Apr 2nd - 8th 2 16.86 km 16.86 km 198.04 km

My plan for the rest of the week:

Wed: 10k+
Thurs: (football)
Fri: Rest
Sat: 8 x 800 intervals at 5k pace.
Sun: 16k LSR
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04-04-2012, 20:42   #29
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Wed 4/3/2012
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16.04 km in 1:49:37

Another easy and slow run, this time an LSR with a friend. We originally intended 10-11k, but took a little detour to bring it up to 16k. Delighted to get more km down, and it felt good, conversation pace all the way. The sun was out in patches, and the North Wind only pierced occasionally. Very happy coming home after this!

Other good news, my coin jar has enough for a new pair of runners (with a little subsidising from my own wallet). Just in time, my old runners (which had only been used sparingly over the 7 years of their lifetime, until February this year) were surprisingly comfy and suited to my feet, with no pain whatsoever out of them, but they seem a little flat in the last week and a half. So gait analysis and shiny new shoes for the weekend.

Week (7) Sessions WTD MTD YTD
Apr 2nd - 8th 3 32.9 km 32.9 km 214.08 km

My plan for the rest of the week:

Thurs: (football) [I'm going to take it very handy at this!]
Fri: Rest
Sat: 8 x 800 intervals at 5k pace.
Sun: 16k LSR
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08-04-2012, 11:20   #30
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Sun 8/3/2012
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9.51 km in 1:03:06 @ 6:40/km

Another easy and slow run with a friend. Nice morning for it, and an opportunity to break in my new Asics GT 2170s, and Aldi-supplied running gear. Everything worked to purpose, and it felt very easy (which it was!)

Week (7) Sessions WTD MTD YTD
Apr 2nd - 8th 4 42.41 km 42.41 km 223.59 km

Next week, I'm doing the 10 mile Great Island Race in Cobh on Sunday morning, so I'm going to follow the last week of Hal Higdon's intermediate plan (which I've been mostly following for the last five weeks). If I manage under 1:30 for that, I'll be very happy for my first race.
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