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Take me home, country roads
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23-06-2011 9:37am#1After the thrill of running my first race, I've decided to start a training log.
My main goal is to run the DCM in 2012. The marathon this year comes too soon for me as I don't have much mileage on the clock to date. The farthest I have ever run in training has been 10k. So, I have got lots of time to prepare for the DCM, but I have a lot of work to do in the mean time. I need to structure my training over the next 16 months so that I can finish the marathon in one piece.
I'm 38 years of age, and running is something that I can see myself doing into my dotage. I think that is what attracts me to this sport, there is no age limit, and there is a place for everyone. I do all my training close to where I live, and that means nice quiet country roads with some nice inclines built in. Plently of variation depending on which route I chose.
As I mentioned, I have just run my first race, the docklands 8k. I was delighted with it. Finished in a time of 40mins, 24 secs. Felt very comfortable all the way around. If anything, I reckon I could have run a faster time, but as I had no race experience, I was cautious, and made sure that I didn't stutter towards the end of the race. It was great to experience running with so many others, and has really given me a shot in the arm to improve and get better.
So right now, I've decided to train for the Dublin half marathon, which is just over 12 weeks away. This fits in very nicely with the Hal Higdon Half Marathon Novice plan which is what I am going to follow.
I am carrying a few extra pounds that I need to shed to be the best I can be. I'm 6'1", and weigh 196lbs. Whilst training, I want to get this number down somewhere close to 170.
Now, one of the reasons that I am starting a log, is that I feel that I will need a lot of help along the way. I read quite a bit about other runners doing intervals, speed sessions, hill sessions, etc etc. I'm not sure how I go about fitting these into a training regime and how often I need to do each one. Perhaps you guys can explain a little about these and the benefits of doing these kind of runs ? Do I even need to consider this sort of thing bearing in mind that I am just setting out on this journey ? Also, how hard, and what pace should I be training at ? Is it just a case of putting in the miles at this stage ?
My running frequency to date has been quite sporadic, mainly to do with having sore calf muscles. A funny thing that I've noticed since I started running is that my left calf has become a lot bigger than my right. I'm not sure how odd this is. My left calf always seems to be tight, and very hard to the touch, whereas the other one is quite supple. I'm hoping that it is not an injury waiting to happen.
So, after my run on Wednesday, my legs are now starting to feel a little stiff. I think that I will go for an easy run tonight just to loosen them out a little bit.
Looking forward to it already
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Thanks folks
Managed to get out tonight and blow the cobwebs off a little bit. I was a little sore over the last day or so, so just did a short run to loosen things out.
4k in total and it felt pretty good.
I reckon that the gps was a little off for the first 500m's or so, as there is just no way I started that fast
Still, the timings are right for the remainder of the run, in or around 5mins per km. I planned to run a lot slower than that, but I just seemed to hit that pace and stick with it.
I'm due to start my half marathon plan next Monday, so just trying to fill in the time until then. I'll probably go swimming tomorrow, i really find that help in-between my running efforts.0 -
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Ok, so in anticipation of the start of my training regime, here is what I have planned for next week. (HH novice half marathon)
Week 1 of 12 :
Monday : 5km Run
Tuesday : 3.5km Run
Wednesday : 5km Run and Strength
Thursday : Rest (I also go on holidays YAY!!)
Friday : 30 mins Cross Training
Saturday : 6.5km Run
Sunday : Stretch and Strength
Even though I am going on holidays on Thursday, I'll be bringing all my gear with me. Should be interesting training in the heat of the Italian sun, but hey, at least it should help my tan
Can someone recommend a pace that I should run for each session ?
I don't want to overdo it and risk injury, but at the same time I want to feel like I have put some effort in.
Can't wait to get this started.0 -
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Thanks Ray,
Easy runs it is. I think that I will have to battle with myself to keep the pace down, I'm terrible for pushing myself too hard, which is probably why I have not run as often as I would have liked.
Still, eyes on the prize, half marathon in 12 weeks. Then I can run like a demon 0 -
Ah, I finally found my log, way back on the 3rd page of postings :eek: A lot of activity going on in here is seems
Was in work yesterday, 12 hour shift, 5am to 5pm. Normally I am fit for nothing but a bit of dinner and bed after that, but I had been thinking of getting out and hitting the road all day. Beautiful evening for running too, very warm, but with a nice cooling breeze at times just when I needed it.
Set out for an easy run, and tried to keep to a 6min 30sec km pace. I found it impossible. It felt like I was hardly moving at all. I just could not settle on a constant slow pace, and every time my mind drifted I found myself running too fast.
The roads were nice and quiet. Not a sinner to be seen. I reckon everyone from Louth, except for me, were indoors waiting for the GAA match where revenge would surely be served up to a Meath team that had one coming to them. That particular plan didn't go to well it seems :rolleyes:
Ended up running for 12km, which is the farthest I have ever run to date. Felt great for the first 10k, but then the last 2 were all into that lovely breeze that I mentioned earlier. What seemed gentle in the early part of my session, now seemed like a force 10
Still, I did allow myself a smile when the lovely lady from runkeeper announced that I had been running for over an hour. I've never run for an hour before, and I certainly marked it as a sign of progress.
All in all, 1hour and 10mins on my feet. Legs feel relaxed this morning, I'll probably pay for it tomorrow though :rolleyes:
http://runkeeper.com/user/jprender/activity/40760240
Nothing planned for today, the plan starts for real on Monday.0 -
Started my 12 week training tonight with a steady 3.6km opener. Came on here feeling good, and looking to update my log, only to discover that I was supposed to be running 5k tonight :eek:
Ah, I'll just have to swap today and tomorrow around and run the 5k then. I should really be paying a bit more attention
Even though it was a short run, it's not the flattest, and so can be a little work in places.
Good to get the first one out of the way.
http://runkeeper.com/user/jprender/activity/410120240 -
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Finished off the weeks running last night with an 8k as per the plan.
It rained half way through the run which was absolutely gorgeous. I officially love running in the rain now
8.3km on Saturday0 -
Into Week 4 we go....
and week 4 is a repeat of week 3 :-
Week 4 of 12 :
Monday : 5.5km Run
Tuesday : 3.5km Run
Wednesday : 5.5km Run and Strength
Thursday : Rest
Friday : 40 mins Cross Training
Saturday : 8km Run
Sunday : Stretch and Strength
Now, I have to admit that even though I am getting through all the running, and am stretching myself like a rubber man, I have been lazy when it comes to the strength sessions and cross training. My goal this week is to perform everything on the list and not just hitting the road.
I am feeling infinitely more comfortable in the runs than I was at the beginning of this plan, and am delighted with myself in the progress that I am making.
Over the last 3 weeks, I have dropped from 196lbs to 187lbs on the scales this morning. I have also managed to shift 4% bodyfat over the same period. That is not a bad result considering that for 10 days of that 3 weeks I was on my holidays
Weather is horrible out there at the moment, but that wont deter me from doing my 5.5km tonight. Bring it on !0 -
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It's day 4 of week 5, and that means a rest day. I love my rest
So yesterday was an interesting day for me. I was scheduled to do 6.5km running and some strength training. I was off work, so I decided that I would split the sessions rather than trying to lift weights after my run.
I headed out on the run at 10am before I had anything to eat. I think that I remember reading somewhere that this could be more beneficial to weight loss as you do not have any current stores of energy to utilise and so it helped with burning more body fat. I hope I didn't just make that up
I was pretty hungry heading out but I figured that after the run I would have a really great appetite on me. Not the case though, once I got home, I found that I could not even look at food, and just wanted some water. Pretty strange I thought considering that I felt hungry before the run.
Anyway, 6.5 kms done and at my targetted pace too.
6.51km on Day 3, average of 5.45 per km
One other thing that I learned on this run, is not to wear black when the sun is cracking the stones. I was really feeling the heat !
Strength training yesterday evening was great. I was much more in the mood for lifting than I would have been if I had combined the two sessions.
I never thought that I would get to a stage that I would be training twice in the same day. Yesterday was the 27th of July, and I have been out on the roads for 15 of those days. I think that I have lost the plot 0 -
Day 5 and Day 6 have come and gone.
40 planned minutes of cross training turned out to be 20 minutes on the rowing machine, at which point I really felt that my arms were going to either explode or just simply fall off on the ground beside me.
I managed to do some strength training along with that effort.
I'm starting to feel that the cross training just does not sit well with me. All day I had not been looking forward to it, and was really just tempted to skip it and go for a run instead. I've no problem with motivation for running. Cycling hurts my ar$e, and now rowing kills my arms :rolleyes:
I hate cross training days
Day 6 was a long run. 10km planned and 10km done with no problems. I brought my iphone with me as normal, but this time played a podcast instead of music. I also turned off the coaching element of runkeeper where it lets you know how far you have run and what pace you have been running at. So, it was a "blind" run so to speak.
10km on Day 6, average of 4.59 per km
So much for keeping all my runs between 5.40 and 6.00 this week :rolleyes:
Day 7 today, and I have some strength training and stretching to do later on tonight.0 -
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The end of week 6 today ! 6 weeks down, and 6 to go to the Dublin half Marathon.
The week continued on pretty well. Here are the runs on Tuesday and Wednesday (Days 2 and 3)
3.79km on Day 2, average 5.24min per km
6.55km on Day 3, average 5.39min per km
Days 4 and 5 were rest days as I had the Annagassan 10km race on Saturday.
I had never done a 10km race before so was not sure what time to expect. I had run 10km in 50mins last week as a training run, so I guess that I was hoping for a time between 46 and 48 minutes. It was a pretty good guess as it turned out.
10km race on Day 6, Finish Time 47min 04sec, average 4.42min per km
If you have a look at my splits, I made a right old balls of the start.
I opened up with a 4.03 and 4.14 for the first 2 kms.
That was just way too fast.
A more evenly paced run and I think I could have run a better time, but as it worked out, I found that I was wishing to see the finish line from a long way out
Anyway, I had to do my first 10k race sometime, and at least I have learnt something.
I now have 2 races done ..
8km on June 21st : Finish Time 40.24 (ave km 5.06)
10km on Aug 06th : Finish Time 47.04 (ave km 4.42)
I'm pleased at my progress ! And I still have not missed any planned running session :cool:0 -
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It's the end of week 8, and I haven't updated this in what seems like ages.
Week 7 went well, here is a summary :-
8.09km on Day 1, ave 5.22 per km
5.37km on Day 2, ave 5.39 per km
Couldn't do my run on Day 3 so postponed it to the following day instead,
8.07km on Day 4, ave 5.14 per km
11.31km on Day 6, ave 5.41 per km
So, I managed the 4 planned runs for week 7, although once again, I just can not seem to get enthused about doing the cross-training.
Week 8 has been a bit messy to say the least.
The planned runs were
7.5km's on day 1,
5 on day 2,
7,5 on day 3, and ,
13 on day 6
Day 1 went according to plan
8.03km on Day 1, ave 5.06 per km
Then, work got in the way
No runs for the next 3 days, so it was day 5 when I managed to get back out on the road. The 3 days rest seemed to do me the world of good as I had loads of energy and moved pretty well
8.01km on Day 5, ave 5.00 per km
I felt a little sore in the groin area after this run, but didn't think much of it. I stretched after the run, and put some biofreeze on the area also.
Into day 6 (yesterday) , and time for my long run
13.66km on Day 6, ave 5.34 per km
That was the longest run I have ever done in the 38 and a bit years that I have been on this planet 1hr, 16mins, and 05secs on my feet.
Groin was sore again. Later on that night, groin was really sore, and I found it uncomfortable to walk / bend etc etc
I was hoping that it might improve over night, but here I am today and I know something is wrong.
Now I have strained/pulled many a muscle throughout my sporting life, but never this one. And what feels quite odd is that it is actually sore when I am not even moving, really deep in the muscle. I'm sitting at my desk, all his rosey, and then suddenly I'll get a darting pain just to remind me that it is there.
At this stage, I am really hoping that it is "only" a strained groin muscle, and nothing more serious like a damned hernia.
I really wanted to get 5km in tonight to keep up my weekly mileage, but I think I am better off resting.
Things were just going too well for me I suppose. I have 4 weeks to go until the Dublin half-marathon, and I'll tell you right now, If I can't run this race, I'll be devestated
So, I have a question.
Is it better to go and see the Doctor, or go to a Physio ?
Or should I just leave it alone and go running again next week after a few days rest ?0 -
It's been a long time since I updated this.
The last time was at the end of week 8, and we are now just on Day 1 of Week 12 !!
So, As I mentioned, at the end of week 8 I wasn't feeling 100% as my groin was sore. As is so typical of me, I didn't bother going to seek any professional help straight away, and so soldiered through Week 9 regardless.
I managed to get out 3 times during week 9 and clocked up 32kms between them.
8.26km : 5.27 pace per km
8.18km : 4.46 pace per km
15.64km : 5.07 pace per km
Week 10 was a different story though. I decided that I needed to rest if my groin was to stand any chance of recovery. I took a full week off thinking that I would be sorted, but at the end of that week, I was still the same.
I finally got myself to a physio who did some work on me. Long and the short of it, It was diagnosed as tendinopothy, from overuse. Damn it.
So, I'm in the physios, it is now less than two weeks before the DHM, and I'm being advised not to run it. Not what I want to hear at all. And of course, I'm still going to run. Physio understands, but has to stand by her advise naturally enough. So the plan is to run the race, and we will deal with the consequences afterwards.
Week 11, saw me back on the road, and my injury was always there, giving me a poke every now and again just to let me know.
I managed to get out on Tuesday, Thursday, and Saturday of Week 11 (just last week), and clocked up a 10km, 8km, and an 18km.
10.01km :5.07 pace per km
8.08km : 4.45 pace per km
17.91km : 5.31 pace per km
17.91km is the furthest I've done, and my legs ached like never before. I'd even go so far as to say I was a bit wobbly. Getting nervous about completing the half marathon now, I'm not sure I have the extra 3 and a bit km's in me, or at least in my legs, my lungs are great and my heart would run forever if I let it.
I am hoping to do the half-marathon in 1hour 50 mins, that means that my pace has got to be 5.12 per km.
As I said, I'm feeling nervous about it. I'll be sticking to the pacers like glue, and really hoping that I can cling on for the last few km's.
Week 12 is upon me now, and the race is this Saturday.
6.5 planned for tonight (Monday)
5.0 for tomorrow (and attending physio the same day)
and just 3.2km planned for Wednesday.
Rest Thursday and Friday, and then it is the race on Saturday.
I'll then be taking a little time off to allow a full recovery I think 0 -
The day after the Lottery Half Marathon, and I am damn sore ! I'm walking like a 90 year old :pac:
The week was pretty slow, I did the 6.5km on Monday as planned, albeit on a treadmill due to the stormy weather.
On Tuesday I went to the physio, and after that session of painful poking and prodding, I was in no shape to do any running so decided to rest until the half marathon on Saturday.
So, roll on Saturday. I had a decent nights sleep and felt pretty good that morning. A little bit of fruit for breakfast and I was on my way. Decided to go into the park and try and get some parking, managed to drop the car at the Zoo end of North Road no bother.
Made my way to the start area, did a little bit of a warm-up and then slotted in about 50 yards behind the 1.50 pacers which was my target time for the day.
It was pretty congested at the start as seems to be the norm with big races, and I really had to do a good bit of weaving to keep pace with the lads and their 1.50 balloons. After two km's, I had caught up to them and settled in. Another km further on and I felt really pretty good in myself so decided to move ahead of the pacers.
I got into a groove and was averaging about 4.53 / 4.54 per km on my way around. Enjoyed the way up and back on Chesterfield, was a real challenge and I just dug-in.
The run up the North Road seemed to go on forever though. I kept imagining the map in my mind, and I knew that once I got to the top of North Road, and did that little spur at the top of Chesterfield, it was mostly down-hill from there. I just didn't realise that I had several km's to do until I got to that point !
Anyway, there were a couple of runners around me that were doing a decent clip and tried to stay with them. I can honestly say that setting myself that challenge got me up that drag. (They soon burned me off once we got to the top of the climb).
17kms done and we are now running down Ordinance Road. All down hill from here yeah ?
Just before the 18km mark, my left calf gives me a jolt. Couldn't believe it ! I had never run further than 18km before, and I was just thinking that very thought, when my calf kicked me. So I purposely ease off a little bit for the 19th km, hoping that the pain would just ease up to get me home, and thankfully it did.
I found that for the first time in the race, I was starting to get passed by more and more runners that obviously had a lot more in the tank than I had left. I tried to pick up the pace and managed to do the 20th km in 4.37 (very happy with that for this stage of the race).
I then turned the corner on to Acres Road, and I have to admit, I laughed.
Before the race I thought that the hill at the finish did not look tough at all. Put 20km's in my legs and it's a different story though ! Jesus it was a tough finish. That 21st km was my slowest of the day (5.21), but I did manage to "sprint" the last couple of hundred metres or so. It felt like I was trying to run through treacle at that stage though. I'd say I looked hilarious
Anyways, long and short of it is that I got around in 1:44:28 (official chip time).
I'm delighted with that so I am. Adreneline is great
Half Marathon, average of 4.55 per km
So, I'm back to the Physio on Tuesday to get fixed properly. Hopefully it wont have me off the road for more than a couple of weeks.
Then it's marathon training over the Winter ! Can't wait :cool:
Races performed this year :
Docklands 8km Run, average of 5.06 per km
Annagassan 10km, average of 4.42 per km
Half Marathon, average of 4.55 per km
Not bad for an old guy that had to stop twice on his maiden 3km run back in March :pac:0 -
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Well done man, some progress since March!
Keep it up and imagine what time you could do next year!!
Thanks for the comment belcarra, It's always nice to get a pat on the back.
Now, I'm not one for self-praise normally, but I really am happy with myself for sticking with this running malarky. As I said, my first time out was on March 1st, just tried running 3.5km's, and had to stop twice to "stretch" (truth is I was completely knackered). I didn't run again until the 14th (two weeks later) because of that experience.
I found that the best thing I did was to commit to a race. I signed up for the docklands 8km and that really helped me keep motivated. I'd advise anyone starting out to make a commitment to a race and work towards it.
That race was 12 weeks ago.
I've gone from 196lbs then, to 174 this morning. I was hoping to reach 170, but hey, I got a little careless in the last couple of weeks. (Back in March, I was 206lbs - so total loss of 32 lbs in just over 6 months)
What really pleases me though above anything else, is that I've also lost 10% body fat in the last 12 weeks, from 28% down to 18%.
It's cost me a fortune buying new (smaller) clothes to fit me however
I know that I can run faster as long as these numbers keep dropping.
To think that 12 weeks ago, I was in effect carrying the equivalent of a small child with me on my runs :rolleyes:
So, the plan now is to get my body back to 100%, and then train hard over the Winter. A spring marathon will be done. I've already signed up for the Connemarathon, but might be tempted by Seville or Barcelona, especially if there are a decent number of boardsies going to do one of them.
I think the Hal Higden novice marathon plans are for 18 weeks, so I'll just have to work backwards from my intended race and design my program for the Winter. I've already bough my winter woolies
I should have started running years ago :rolleyes:0 -
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One full month out due to a groin injury, but I made it back onto the roads this morning. (Yay for me!!)
Only a very short run, just to loosen myself out again after the layoff.
3.8km at 5:23 pace per km
Pretty windy out there today, but it helped running against it on my way out so it felt as if I was being blown home on the way back.
It feels good to be back on my feet again, although I am doubtful as to whether my groin has recovered to 100%. It felt better once I had a km of running done, and it was a short run, taken at a very easy pace.
I've managed to control my weight pretty well while I've been injured. I finally managed to get below 170lbs this morning. 169.5lbs to be exact, with a bf of 17%. Happy with that considering I've only been doing a bit of swimming for the last month (3 times per week).
So, a spring marathon is the new target. Either Barcelona or Connemara. The plan is to just get the legs turning over until I start full-on marathon training towards the end of November. I am going to follow the HH Novice 2 program, which has me running at marathon pace mid-week. I'm really hoping that I can get through the Winter completely injury free and give my 1st marathon a good shot.
Swimming planned for tomorrow and Wednesday this week.
Then back running on Thurs / Friday / Saturday. (4k / 5k / 4k)
Nice and easy to get myself back into the swing of things 0 -
I did a handful of runs to finish off the month of October. Even though I had finished with the Physio (was costing a small fortune ) my groin still did not feel right at all. So I decided to take a week off running to once and for all sort this thing out. No running between the 28th of October and 5th of November.
Home from my 12 hour shift at work yesterday, a little bit of dinner, and then out to see if there was any improvement. Beautifully calm night, if a little cold (+2), and for the first time in months I've managed to complete a run without some muscle or other annoying me. To be able to run injury free is fan-bloody-tastic !
10.42k done in 52:44 mins
1st 5km was done in 26:07
2nd 5km completed in 24:29 (gave my groin a good test)
Even though we are only in early November, it is just 20 weeks to go before the Barcelona marathon on the 25th of March. I wont feel that fly by I reckon.
I've got my calendar filled up with my training sessions from HH Novice 2 program, which is an 18 week training guide.
So two weeks of fun-running remain, then it's time to get down to the real business 0 -
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Date|Planned Distance|Planned Pace|Actual Session|Comments
07 Nov|8km|5:30|8.66k at 5:31 pace|felt great !|
10 Nov|5km|5:30|5.70k at 5:18 pace|Nice and early|
11 Nov|6km|4:58|Ireland Soccer :rolleyes: ||
12 Nov|5km|5:30|Munster Match :rolleyes: ||
WEEK TOTAL|24km||14.36km||
Ah, the rest of last week was taken up with watching a couple of great Irish team performances. Ireland putting Estonia to the sword on Friday night was followed with a trip to Thomond Park to watch ROG break Northampton hearts on Saturday
Still one week out before my marathon training officially starts so I'm enjoying being able to drop a session here and there if I fancy doing something else
Anyway, yesterday saw a decent start to the week. I had to drop my wife's car into the garage for a bit of work yesterday morning and then had to run home and be in time to pick up my kids from creche/school.
The run home was just over 14kms and I had to run it faster than I would have liked to ensure I got a shower before heading to collect my youngest lad.
Plan for this week :-
Date|Planned Distance|Planned Pace|Actual Session|Comments
14 Nov|14km|5:30|14.28k at 5:06 pace|tough head wind for 1st 7km|
17 Nov|8km|5:30|||
18 Nov|6km|4:58|||
19 Nov|8km|5:30|||
WEEK TOTAL|36km||14.28km||
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Date|Planned Distance|Planned Pace|Actual Session|Comments
14 Nov|14km|5:30|14.28k at 5:06 pace|tough head wind for 1st 7km|
17 Nov|8km|5:30|8.63k at 5:21 pace|This wind does not agree with me!|
18 Nov|6km|4:58|||
19 Nov|8km|5:30|||
WEEK TOTAL|36km||22.91km||
I was fairly late getting home from work last night, and so it was 9.30 by the time I got out. It was a tough enough run, wind was really strong making it hard going. I suppose that is what running in the Winter is all about, trying to overcome the weather aswell as the distance :rolleyes:
If there is a similar wind tonight, I don't know how I'm gonna run sub 5min km's 0 -
Ireland putting Estonia to the sword on Friday night was followed with a trip to Thomond Park to watch ROG break Northampton hearts on Saturday
Great game it was alright. Used my Northampton membership to get tickets for all my family members back home. Going to the away game in Milton keynes, wouldnt be too optimistic for our chances this season. Tough game for us tomorrow vs Castres.
Barca would be my spring marathon option if I were you, it's a cracker.
If you live anywhere near Limerick, the stephens day 10 miler is a good one.0 -
Brianderunner wrote: »Great game it was alright. Used my Northampton membership to get tickets for all my family members back home. Going to the away game in Milton keynes, wouldnt be too optimistic for our chances this season. Tough game for us tomorrow vs Castres.
Ah, it was a great game for sure. I'd say Northampton still can't believe it. They are one team that have taken some seriously heart-breaking defeats over the last few seasons.
Castres, like all French teams at home, will be a difficult one for sure.
I've already sorted my tickets for the home game on the 18th of December against the Scarlets.Brianderunner wrote: »Barca would be my spring marathon option if I were you, it's a cracker.
Yep, signed up for Barca this week, and booked flights for myself and Mrs Prender. Getting in on the Friday night, and coming home on Monday morning.
It's my first marathon, but I'm going to try and train to a 3:30 pace, and then make a judgement call closer to the event.
My brother is going to make the trip from the States (Atlanta) and run it also, so we should have a bit of fun if nothing elseBrianderunner wrote: »If you live anywhere near Limerick, the stephens day 10 miler is a good one.
Unfortunately, I'm living up near Dundalk these days, so I'll try and do a Christmas/New Year race between here and Dublin.0 -
Date|Planned Distance|Planned Pace|Actual Session|Comments
14 Nov|14km|5:30|14.28k at 5:06 pace|tough head wind for 1st 7km|
17 Nov|8km|5:30|8.63k at 5:21 pace|This wind does not agree with me!|
18 Nov|6km|4:58|6.01k at 4:35 pace|Now that hurt|
19 Nov|8km|5:30|||
WEEK TOTAL|36km||28.92km||
Now that run nearly killed me.
A few valuable lessons learned though :-
(1) Do not eat a huge dinner one hour before you go and attempt a PMP run
(2) Learn what PMP feels like rather than belting off as if you stole some apples
(3) Even though it is November, that does not mean it is cold. I wore way too many clothes tonight and roasted.
It was the first km that set the tone. It was run way too fast, and I never really regained my composure.
Still, 4:10 is the fastest km I've ever run
I wont be doing that again for a while :rolleyes:
These 6 km's were sandwiched between a 1.2km warmup and 1.2km cooldown.0 -
So, finished off the week yesterday as I was out Saturday night.
It's still pretty warm for November so dressed more appropriately for the temp and felt a lot better. Shorts and T-shirt at 10pm in November does feel a bit odd however :rolleyes:
Date|Planned Distance|Planned Pace|Actual Session|Comments
14 Nov|14km|5:30|14.28k at 5:06 pace|tough head wind for 1st 7km|
17 Nov|8km|5:30|8.63k at 5:21 pace|This wind does not agree with me!|
18 Nov|6km|4:58|6.01k at 4:35 pace|Now that hurt|
19 Nov|8km|5:30|10.19k at 5:14 pace|Done on 20 Nov|
WEEK TOTAL|36km||39.11km||
18 weeks until the Barcelona marathon, so officially, my marathon training starts today. HH Novice 2 program is going to get me over the finish line.
Plan for the week :
Date|Planned Distance|Planned Pace|Actual Session|Comments
21 Nov|15km|5:30|||
24 Nov|10km|5:30|||
25 Nov|8km|5:30|||
26 Nov|10km|5:30|||
WEEK TOTAL|43km||||
15km to get through today, I can't think of a better way to spend my birthday
A bit of cake later with my young lads, and then it is time to get serious about what I put in my gob. Weighed in at 169lbs this morning with 16% BF. I would like to get my weight down by about 10-14lbs over the duration of this training program, BF in or around the 12% mark would suit just fine too.
39 today, and honestly, I'm fitter now than I was when I was in my mid-twenties..0 -
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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 0 -
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