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Take me home, country roads

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  • #62
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    WEEK NUMBER|DISTANCE RUN

    WEEK 1 of 18|44.46km|
    WEEK 2 of 18|64.41km|





    WEEK 3 :-

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

    05 Dec|17km|5:35|19.24k at 5:32 pace|
    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.


  • #63
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    WEEK NUMBER|DISTANCE RUN

    WEEK 1 of 18|44.46km|
    WEEK 2 of 18|64.41km|





    WEEK 3 :-

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

    05 Dec|17km|5:35|19.24k at 5:32 pace|
    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 !!


  • #64
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    WEEK NUMBER|DISTANCE RUN

    WEEK 1 of 18|44.46km|
    WEEK 2 of 18|64.41km|





    WEEK 3 :-

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

    05 Dec|17km|5:35|19.24k at 5:32 pace|
    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|8.00k at 5:54 pace+ strides + 2km cooldown|
    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:


  • #65
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    WEEK NUMBER|DISTANCE RUN

    WEEK 1 of 18|44.46km|
    WEEK 2 of 18|64.41km|





    WEEK 3 :-

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

    05 Dec|17km|5:35|19.24k at 5:32 pace|
    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|8.00k at 5:54 pace+ strides + 2km cooldown|
    149
    |
    154
    |Legs hurt a bit now|
    09 Dec|3km warmup - 4*20sec stds - 6km - 2km cooldown|5:00 for 6km run|6.00k at 4:55 pace+ 3k warmup + strides + 2km cooldown|
    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.


  • #66
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    Decided to take the weekend off and try and get back to full health, so a total of 5 runs only for week 3, totalling 62.30kms.


    WEEK NUMBER|DISTANCE RUN

    WEEK 1 of 18|44.46km|
    WEEK 2 of 18|64.41km|
    WEEK 3 of 18|62.30km|




    Feeling a bit better today, still not 100% mind you, this cough is still hanging around. Monday is the day for my long run, so no point hanging about.


    WEEK 4 :-

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

    12 Dec|19km|Ave HR of 155|20.00k at 5:30 pace|
    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 ;)


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  • #67
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    WEEK NUMBER|DISTANCE RUN

    WEEK 1 of 18|44.46km|
    WEEK 2 of 18|64.41km|
    WEEK 3 of 18|62.30km|




    Sweet Jesus, is this wind kicking everyone's a$$ or just mine ?
    It's been seriously tough out there the last couple of days.


    WEEK 4 :-

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

    12 Dec|19km|Ave HR of 155|20.00k at 5:30 pace|
    155
    |
    163
    |Best run so far|
    13 Dec|8.0km|Ave HR less than 150|9.00k at 6:03 pace|
    150
    |
    155
    |Feck off wind|
    14 Dec|12km|Ave HR of 160|13.10k at 5:22 pace|
    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.


  • #68
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    WEEK NUMBER|DISTANCE RUN

    WEEK 1 of 18|44.46km|
    WEEK 2 of 18|64.41km|
    WEEK 3 of 18|62.30km|





    WEEK 4 :-

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

    12 Dec|19km|Ave HR of 155|20.00k at 5:30 pace|
    155
    |
    163
    |Best run so far|
    13 Dec|8.0km|Ave HR less than 150|9.00k at 6:03 pace|
    150
    |
    155
    |Feck off wind|
    14 Dec|12km|Ave HR of 160|13.10k at 5:22 pace|
    160
    |
    168
    |Did you here me? I said Feck Off !|
    15 Dec|8.0km|Ave HR less than 150||
    |
    |Christmas Carols :rolleyes:|
    16 Dec|12km|Ave HR of 160|12.17k at 5:10 pace|
    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.


  • #69
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    WEEK NUMBER|DISTANCE RUN

    WEEK 1 of 18|44.46km|
    WEEK 2 of 18|64.41km|
    WEEK 3 of 18|62.30km|





    WEEK 4 :-

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

    12 Dec|19km|Ave HR of 155|20.00k at 5:30 pace|
    155
    |
    163
    |Best run so far|
    13 Dec|8.0km|Ave HR less than 150|9.00k at 6:03 pace|
    150
    |
    155
    |Feck off wind|
    14 Dec|12km|Ave HR of 160|13.10k at 5:22 pace|
    160
    |
    168
    |Did you here me? I said Feck Off !|
    15 Dec|8.0km|Ave HR less than 150||
    |
    |Christmas Carols :rolleyes:|
    16 Dec|12km|Ave HR of 160|12.17k at 5:10 pace|
    160
    |
    167
    |Solid Run|
    17 Dec|8.0km|Ave HR less than 150|8.73k at 5:45 pace|
    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.


  • #70
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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.


  • #71
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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|17k at 5:36 pace + 1mile in 7:28 + 1mile in 7:19|
    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:


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  • #72
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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|17k at 5:36 pace + 1mile in 7:28 + 1mile in 7:19|
    155
    |
    162
    |Legs wont thank me in the morning|
    21 Dec|7km|Ave HR less than 150|8.61k at 5:46 pace|
    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:


  • #73
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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
    |Grand|
    20 Dec|17.km|Ave HR of 155|17k at 5:36 pace + 1mile in 7:28 + 1mile in 7:19|
    155
    |
    162
    |Legs wont thank me in the morning|
    21 Dec|7km|Ave HR less than 150|8.61k at 5:46 pace|
    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 :(


  • #74
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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||||
    |
    |No Running, mega headache|
    27 Dec|20km|Just Run|20k at 4:49 pace|
    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 :)


  • #75
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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||||
    |
    |No Running, mega headache|
    27 Dec|20km|Just Run|20k at 4:49 pace|
    171
    |
    181
    |Xmas out of the system now|
    28 Dec|8km|Ave HR less than 150|8km at 5:45 pace|
    |
    |Treadmill Session|
    29 Dec|8km|Ave HR less than 150|8k at 5:55 pace|
    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.


  • #76
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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|
    |
    |Taking it nice and easy|
    17 Jan|6km|Ave HR less than 150|6k at 5:55 pace|
    152
    |
    167
    |Even Slower|
    18 Jan|11km|Ave HR less than 150|12.05k at 6.03 pace|
    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.


  • #77
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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||||
    |
    |Rest Day|
    24 Jan|23km|Ave HR of 155|22.65k at 6:19 pace|
    152
    |
    164
    |Died after 17km|
    25 Jan||||
    |
    |Rest Day|
    26 Jan|8km|Ave HR less than 150|8.87k at 5:52 pace|
    151
    |
    159
    |Not too bad considering D2|
    27 Jan|8km|Ave HR less than 150|8k at 5:50 pace|
    |
    |Treadmill Session|
    28 Jan|8km|Ave HR less than 150|8k at 5:50 pace|
    |
    |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.


  • #78
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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
    |Treadmill Session|
    31 Jan|16km (with 10 at 5.00/km)|5.00/km|16.09k at 5:09 pace|
    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.


  • #79
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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
    |Treadmill Session|
    31 Jan|16km (with 10 at 5.00/km)|5.00/km|16.09k at 5:09 pace|
    167
    |
    180
    |Too Fast|
    01 Feb|8km|Ave HR less than 155|8k at 5:46 pace|
    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.


  • #80
    jprender
    Registered Users Posts: 1,386 ✭✭✭jprender


    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
    |Treadmill Session|
    31 Jan|16km (with 10 at 5.00/km)|5.00/km|16.09k at 5:09 pace|
    167
    |
    180
    |Too Fast|
    01 Feb|8km|Ave HR less than 155|8k at 5:46 pace|
    147
    |
    159
    |Treadmill Session|
    02 Feb|26km|Ave HR less than 155|28.01k at 5:20 pace|
    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.


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