From C25k to half-marathon

Dotcomdolly

Hey all, thought I'd set this up to keep me on track and get all your support and advice between now and the Dublin City Half Marathon on September 18th.

36 years old, mum of 2, married to Raycun Last June I joined weightwatchers totally fed up with 2 years of failed attempts at weight loss. In August I started the couch to 5k and haven't stopped running since.
I also started weight training in January this year & I really enjoy that too.
Now I am weighing in at 2 stone less than I did this time last year and am loving being so much more fit & healthy (and hotter:D)

Race History
Rathfarnham road race 4/10/09 - 29:07m
Jingle Bells 5k, 5/12/09 - 28:50m
MSB St.Patricks 5k 14/03/10 - 26:15m
Great Ireland Run 10k 18/04/10 - 60:09m
Sportworld 5mile classic 16/05/10- 44:37

So the next big thing is the Adidas Series, I am going to do the Hal Higdon novice half marathon programme to prepare, so that will be a change for me, following a set programme. Up till now I have in general done 3 runs per week (2 x 5k, and then a longer one at weekends, longest being 11.5km) and three weight training sessions per week.

It's a 12 week programme so I'm starting Monday & allowing myself 2 buffer weeks in case of sickness or injury. I do have a troublesome left calf and I'm hoping I can keep it at bay with some serious core work and being a good girl at stretching

rainbow kirby

The couple that runs together, stays together :pac:

Good luck with the training

Dotcomdolly

rainbow kirby wrote: »

The couple that runs together, stays together :pac:

But we never run together! :eek: We do talk about it a bit though

yungwan

Good luck Dotcomdolly!!

Ill be there with you running too!!

We can support each other!!

You have a little longer to train than me but I hope Ill have time to get mine done. Not goina worry about my time - just wanna finish!!

RayCun

Dotcomdolly wrote: »

But we never run together! :eek: We do talk about it a bit though

Because you're too sl
...er, because you listen to your iPod when you're running!

dolliemix

Great to see you setting up a log for this.

I started that exact program yesterday! I'm keeping a log as well.

I started out with C25k in Feb and started Weight Watchers in March. When I finished C25k, I used Hal Higdons 10k Novice plan to get me to the Mini Marathon on Monday. I really enjoyed following his plan...and it definitely builds you up to the required fitness.

I'd love to do that race series but I'm going on holidays for three weeks in July. So I'm following the Half Marathon plan until then just to stay fit etc (and I actually enjoy it!). Hopefully I'll pick everything back up when I get back from holidays and I can keep an eye an your thread so I'll know what to expect!!

Best of luck and enjoy!

littlebug

Best of luck dotcomdolly. I bet it's a case of one of arriving in the door and the other going straight out :pac:. Our house is like that too :pac:

Tipsygypsy

Good luck with the program dotcomdolly, Im starting it too. It will be great to have another person to compare notes with! Im aiming for the Adidas Series too, so hopefully we'll both make it there in one piece!

Dotcomdolly

And so we begin

Week 1 Day 1
Stretch & Strength
Did a 1 hour Pilates class, boy hard work. I've done 3 (asfair) 6 week courses and then missed that last set because of holidays and I have clearly fallen behind. Last time I could do straight leg full roll ups , tonight I couldn't even manage the leg bent ones, had to use the band to help me back up :mad: So will have to practice during the week and build my strength back up asap. Onwards and core-wards!

dolliemix

Great to get it started!

Dotcomdolly

Week 1 day 2
2 mile run

I swapped over days as today was my first day running after a miserable 17 days off due to a pulled calf muscle. And what a glorious day for my return.
Went to my ww meeting (I have a gold card since October but check in every month or so) and then ran from there down to Bushy park, did a lap, and back to the car (so ended up a bit longer than planned 2 mile) Felt good, leg felt fine. Pelvis was a bit twingey....

As you can see I use the nike+ (sportband) so I'll link to that in my log

ran 2.38 mi on 15/6/2010 at 10:58 AM!
av pace 8'55
http://go.nike.com/2gons3c

dolliemix

Good for you for maintaing your weight! Thats an achievement in itself. I've been doing WW since March. I reckon training for a half marathon is bound to help

Thats great to hear that your leg was able to take the run.

Your time is very fast as well!

Dotcomdolly

dolliemix wrote: »

Your time is very fast as well!

Thanks! Probably because I was so excited to be out running again, like a dog let off the lead! I usually run around the 9'30ish mark

Dotcomdolly

Morning all
Week 1 Day 3 => 3 mile run

I ran 2.93 mi on 16/6/2010 at 9:29 AM av pace 9'28
http://go.nike.com/777fgs9

Very hot out there this morning and my first time running consecutive days...ever...I think. Legs felt a bit heavy about half way around. My intercostal muscles (between ribs) are aching from pilates so running really jarred them but that should have gone by tomorrow I hope.

Happy training everyone

ecoli

Dotcomdolly wrote: »

Morning all
Week 1 Day 3 => 3 mile run

I ran 2.93 mi on 16/6/2010 at 9:29 AM av pace 9'28
http://go.nike.com/777fgs9

Very hot out there this morning and my first time running consecutive days...ever...I think. Legs felt a bit heavy about half way around. My intercostal muscles (between ribs) are aching from pilates so running really jarred them but that should have gone by tomorrow I hope.

Happy training everyone

Well done with the training. I promise consecutive training does get easier as fitness develops. My advice would be to be smart and listen to your body and learn the difference between uncomfort and genuine pain and if the body needs a rest day dont be afraid to take one every now and then. The idea of training is to stress and adapt as such your recoveries are important. Many people try to do too much too soon and get disheartened. try to keep consistency and you will see the benefits.
Best of luck with your training

dolliemix

Wow it must have been so good you wrote it twice!! Well done!

I feel like I'm constantly going around with some stiff/tight muscle somewhere. Ha! But its good pain!!

Dotcomdolly

Week 1 Day 4 => 3m run + strength

Well that was challenging!
Off to a bad start as I was exhausted. Our little one was awake & in to us at 5.30am :eek:
Did school run, down to gym, rang from gym down to bushy park, did a lap and then back, just a smidge under the 3 miles.
Third day running in a row and I felt surprisingly ok..
I did a quick pilates workout yesterday evening so maybe that helped & I will endeavour to do that every evening to help stabilise my wonky pelvis

ran 2.98 mi on 17/6/2010 at 9:28 AM av pace 9'29
http://go.nike.com/6idtfbt

Back to gym, quick wash of face, and on to the weights.
I did 3 sets of 8 reps of chest press, deadlift, and back squats all with a 15kg barbell and then 3 sets of 12 tricep yokes with a 6kg.

Rewarded myself with a nice long stretch, shower, jacuzzi & sauna. Off for a nap now before I have to collect madam.

So looking fwd to rest day now!

jcsmum

Dotcomdolly, am reading your log with interest because our past race times are pretty similiar, so it's good to have you as motivation.
Well done on your workout and run today - very impressive.

Dotcomdolly

Thanks jcsmum

Week 1 Day 6 - 30 min cross

Went to G'ems weight training today, brilliant experience, and I'm sureI worked hard enough to count as my cross training. Also walked from Portobello to Merrion Square at a fair clip, was nice to stretch out my poor squat destroyed thighs! Can't say I'm hopeful for a pleasant 4 miler tomorrow :rolleyes:If I hadn't arranged to run with someone else I would defer but hey ho.

Dotcomdolly

Week 1 Day 7 => 4 mile run

Great run through the forest at Marlay park. Really pleased with the pace for the slightly longer run, but I was running with someone else (for the first time ever!) so that may be why.

ran 4.16 mi on 20/6/2010 at 9:28 AM av pace 9'49
http://go.nike.com/1sk93jp

Total for week 12.44 miles

rainbow kirby

Nice one, lovely morning for it!

Dotcomdolly

Week 2 Day 1 => Stretch & Strengthen

woohoo, week 2 ! Did a 1hr pilates class this evening, hard work in the heat.

Dotcomdolly

Week 2 Day 2 => 3 mile run

Hard going this morning. Time of the month and I might as well have been running with ankle weights, my legs just felt like lead. And the heat too! Yowsa, glad it's over.

ran 3.05 mi on 22/6/2010 at 9:27 AM
http://go.nike.com/264relh
av pace 9'32

Dotcomdolly

Week 2 , Day 3 => Cross-training

Went to the gym to put G'ems teaching into practice.

:rolleyes: Couldn't see a squat rack and no staff to ask so I couldn't go as heavy as I was planning as I wouldn't have been able to get the bar up.
Still added a few kilo on last week so still good.
so 3 x 5 back squats @18kg
then on to overhead presses - I can't rem what bar we used on Saturday so used the 18 bar, I managed the first set of 5 but then failed after 2, tired again, only 2 again.
Then deadlifts - 2 x 5 @30kg, and 1 x5 @40kg. Very pleased with myself

Then on to assisted chin up machine, did 6 @30kg, and 6 @35.

and did my core work and some stretches.

Dotcomdolly

Week 2, Day 4 => 3mile run + strength

ran 3.04 mi on 24/6/2010 at 9:25 AM
http://go.nike.com/117ci84
av pace 9'06

For strength I did some exercises at home. 2 circuits of
5 pressups (full)
30 sec plank
20 bird dogs

will do my physio pilates exercises this evening.

dolliemix

You're doing really well! I'll definitely be using this as a guide to help me when I start out Hals plan properly in August.

Dotcomdolly

Thanks dolliemix

Week 2, Day 5 => Rest Day

Week 2, Day 6 => Cross-training was supposed to do weights at gym but circumstances were against me so I just went for a nice walk.

Week 2, Day 5 => 4 mile run
ran 4.02 mi on 27/6/2010 at 9:16 AM
http://go.nike.com/078pvo3v
av pace 9'42
yowsa, niggle city - pelvis, calf, knee...feel like an old crock.

Total miles week 2 = 10.10

Tipsygypsy

Dotcomdolly wrote: »

Week 2, Day 4 => 3mile run + strength

ran 3.04 mi on 24/6/2010 at 9:25 AM
http://go.nike.com/117ci84
av pace 9'06

For strength I did some exercises at home. 2 circuits of
5 pressups (full)
30 sec plank
20 bird dogs

will do my physio pilates exercises this evening.

What on earth is a bird dog???

Dotcomdolly wrote: »

Thanks dolliemix

Week 2, Day 5 => Rest Day

Week 2, Day 6 => Cross-training was supposed to do weights at gym but circumstances were against me so I just went for a nice walk.

Week 2, Day 5 => 4 mile run
ran 4.02 mi on 27/6/2010 at 9:16 AM
http://go.nike.com/078pvo3v
av pace 9'42
yowsa, niggle city - pelvis, calf, knee...feel like an old crock.

Total miles week 2 = 10.10

Old crocks cant run 4 miles at 9:42 pace - you're doing fantastic.

Dotcomdolly

Thanks
Got dragged up Killiney hill after my run so really feeling crock like now!

A bird dog is this exercise. You need to stabalise your core and try to twist your hips when doing it, tricky.

Tipsygypsy

Dotcomdolly wrote: »

.

Cool, we do that in my yoga class, It kills me, cant get the hang of it at all. 20 of them would finish me off altogether.

dolliemix

I've done them in Body Balance. Really hard but very effective because I find it really hard to cough or laugh the day after

Dotcomdolly

Week 3, Day 1 => Stretch & Strengthen
Very ab-centred pilates class, was hurting after it but surprisingly ok today

Week 3, Day 2 => 3.5m run
Enjoyed this more than I thought I would as my calf muscle is bothering me again.
I have been reading this great book



and there was a bit about midfoot running so I tried to implement that today, even though I'm sure it was a half arsed attempt I do feel it took some of the pressure off my calf. Also probably took my mind off the run!

jcsmum

Well done! It is all about trying to enjoy the run, isn't it.

Dotcomdolly

Week 3, Day 3 => cross
Didn't so , so there Hal! Just feeling a bit sore & tired this week so am oing to take the non running days off completely (with the exception of pilates class)

Week 3, Day 4 => 3.5m run
ran 3.52 mi on 1/7/2010 at 5:29 PM with a pace of 9'45"/mi
Legs sore, but glad to get out of the house

dolliemix

Dotcomdolly wrote: »

Week 3, Day 3 => cross
Didn't so , so there Hal!

Lol! Don't think Hal would mind so much.

Tipsygypsy

dolliemix wrote: »

Lol! Don't think Hal would mind so much.

And if he does mind, he's just gonna have to get over it, I have a feeling it'll be happening occasionally with all of us during this whole half marathon thing.

Dotcomdolly

Week 3, days 5 & 6 => rest days

Week 3, day 7 => 6 miles

ran 6.03 mi on 4/7/2010 at 9:14 AM with a pace of 10'58"/mi

Took it really slow & listened to podcasts (womens hour) so I wouldn't speed up with the music. Felt pretty good, the drizzle & breeze were nice and cooling. I was around Terenure college so got to see all the cool classic cars going in for the exhibition today.


TOTAL WEEK 3 = 13.07m
Total training miles to date = 31.64

eta - D'oh just looked up training plan & it wasn't a 6 mile run, it was 5! oh well.

jcsmum

Well done on doing the 6 miles yesterday. I looked out the window and convinced myself it was too windy! :D
Have promised to do a long run this evening!

Dotcomdolly

jcsmum wrote: »

Well done on doing the 6 miles yesterday. I looked out the window and convinced myself it was too windy! :D
Have promised to do a long run this evening!

It's windy and rainy now

Dotcomdolly

Week 4 Day 1 => Stretch & Strengthen
Week 4 out of 12 getting there! Pilates class this evening, was good. I do find I don't push myself as much at this as I do with other forms of exercise though. I tend to stop when it starts hurting too much which probably isn't so good.....
Week 4, Day 2 => 3.5mi run
ran 3.88 mi on 6/7/2010 at 10:00 AM with a pace of 9'58"/mi
Hmmm...felt like I was faster that that, not to worry.

Tipsygypsy

Dotcomdolly wrote: »

It's windy and rainy now

:pac: teehee, you're mean!!:pac:

Dotcomdolly wrote: »

Week 4 Day 1 => Stretch & Strengthen
Week 4 out of 12 getting there! Pilates class this evening, was good. I do find I don't push myself as much at this as I do with other forms of exercise though. I tend to stop when it starts hurting too much which probably isn't so good.....
QUOTE]

I intentionally dont push myself as hard on my strength & stretch day, I do yoga for my S&S and use it to unravel all my poor tired muscles as well as build on my core and upper body strength. But we're working so hard every other day surely its ok to take it a little bit easier on our non running days? and the last thing we need to do is damage ourselves on the non running days!

yungwan

Tipsygypsy wrote: »

I intentionally dont push myself as hard on my strength & stretch day, I do yoga for my S&S and use it to unravel all my poor tired muscles as well as build on my core and upper body strength. and the last thing we need to do is damage ourselves on the non running days!

+1 on this. Tbh I think the worst thing you can do is to overdo it on days off. Especially the Strenght and stretch day as you want to be recuperating from your long run the day before.

I read recently ( probably on runnersworld) that you should never underestimate the importance of rest days. You need them to allow your muscles to recover and overdoing it on these days will lead to muscle fatigue and injury. So take these days easy!

For my s&s I just do stretches, calf, quads, shins, back, arms etc and finish with some squats with light dumbbells and some ab crunches.

But my emphasis is always on strecthing my muscles gently.

Dotcomdolly

Thanks for feedback girls, I guess I must try a bit cos my sides are still hurting from Mondays class!

so
Week 4, Day 3
nada
Week 4, Day 4 =>3.5m
3.81 mi on 8/7/2010 at 9:48 AM with a pace of 9'26"/mi
a good bit faster than Monday so, that'll be the toons rather than womens hour I reckon :cool: Felt good, but the thought always strikes me, 13 miles??? like that, 3 times? in a row??

RayCun

Maybe a little slower than that... if you run 10 minute miles, that gets you around the half in 2.10, which is perfectly respectable.

jcsmum

Dotcomdolly wrote: »

Thanks for feedback girls, I guess I must try a bit cos my sides are still hurting from Mondays class!

so
Week 4, Day 3
nada
Week 4, Day 4 =>3.5m
3.81 mi on 8/7/2010 at 9:48 AM with a pace of 9'26"/mi
a good bit faster than Monday so, that'll be the toons rather than womens hour I reckon :cool: Felt good, but the thought always strikes me, 13 miles??? like that, 3 times? in a row??

I hear ya! The idea of running 13 miles is just plain crazy to me. But then again if you had told me a year ago that I would be running 4, 5 or 6 mile runs, I would have said that was crazy too.
We will do it! :eek:

Tipsygypsy

Dotcomdolly wrote: »

Thanks for feedback girls, I guess I must try a bit cos my sides are still hurting from Mondays class!

so
Week 4, Day 3
nada
Week 4, Day 4 =>3.5m
3.81 mi on 8/7/2010 at 9:48 AM with a pace of 9'26"/mi
a good bit faster than Monday so, that'll be the toons rather than womens hour I reckon :cool: Felt good, but the thought always strikes me, 13 miles??? like that, 3 times? in a row??

Yep, Im starting to realise that we're all flipping mental tackling this, I just keep thinking 'its only double what Ive raced before'!

Dotcomdolly

Week 4, day 5 and 6 - off

Week 4, day 7 = > 5mi run
Lovely run around Tymon park with Rainbow Kirby & jcsmum
5.03 mi on 11/7/2010 at 10:03 AM with a pace of 9'44"/mi



TOTAL WEEK 4 = 12.72m
Total training miles to date = 44.36

Dotcomdolly

Week 5, day 1
Pilates class

Week 5, Day 2 => 4mi run
D'oh I thought I was still on 3.5, oh well, half way between
3.75 mi on 13/7/2010 at 10:02 AM with a pace of 9'30"/mi

Plan is to go out tomorrow evening as I'm busy Thursday and then race Saturday. I might do a slow recovery run on Sunday to get the weeks mileage up.

RayCun

Dotcomdolly wrote: »

I might do a slow recovery run on Sunday to get the weeks mileage up.

No, you can't, because that was my plan

Dotcomdolly

Week 5, Day 3
ran 3.04 mi on 14/7/2010 at 7:14 PM with a pace of 9'34"/mi

That's it for me till Saturday morning

Dotcomdolly

Week 5, Day 6

Did the Irish Runner 5mile-ish Road Race :rolleyes:
Was super excited & thrilled with my time 42:32 (compared to 44:37 at Sportworld) until I came on here!
But I feel I really did myself proud, and guess what my motivation was - my arch nemesis!!! A man who said "now watch your pace or you won't be able to finish" to me at the 4th mile at Sportsworld in May :mad: I turned around in the starting pen & there he was!! Well I saw his back once, and said to myself "that's the last time you'll see his back girl!" and I kept to it. I just looked him up and he finished nearly 2 mins behind me, har har har. God I'm terrible
Onwards & upwards now, 5 weeks to the 10 mile :eek: