Woden's C25K

Woden

Mon 14th Mar W11 D1 10k - Recovery
10k - 1:00:32 - 6:02/k

Wed 16th Mar W11 D2 19.3k - Easy
19.3k - 1:56:24 - 6:01/k

I went to my first physio session at the hospital on Tuesday and got some exercises. I was not feeling 100% and cried off the session then after. I put this in as an easy run then for the miles the next morning

Thurs 17th Mar W11 D3 16.8k - Steady
16.8k - 1:26:04 - 5:07/k

Fri 18th Mar W11 D4 5k - Easy
5k - 29:17 - 5:49/k

Sat 19th Mar W11 D5 VPH March 20 mile
32.2k - 2:45:18 - 5:08/k

This was my clubs 20 mile race then that a lot of people use for marathon prep. Original plan was 8m easy and 12 at pmp. Chatted to the coach that morning who didn't recommend so much at pmp and was thinking more like 5. The course is an initial straight 0.8miles then 8 laps of a 2.4miles each I played by ear at the start then. Some of my usual threshold and Thursday group where a little ahead. I settled in at the back in a group with the coach and one other doing miles around 8:45 to start. Around 5 miles in this moved up to about 8:30/m. The coach was finishing up at 5 laps and I said I wanted to be back with the other group when he finished so to not be running alone. We caught up to them around 4 laps. I stayed with them until the end of lap 6 and by this stage it was around 8:15/m. I then planned to push off for the last 2 laps to finish under 8:00/m. This worked well. I picked up another guy and we pulled each other around. The last 8k where then:

5:06
5:06
4:50
5:04
5:00
4:53
4:47
4:49
4:27

So a good run. Think it served its purpose. Again felt good to be able to finish strong. Practiced nutrition with the cliff shot blocks again.

W11 Cycling - 23k

Current weight - 11st 6lbs
Saw this at some point so the trend still seems to be downwards. Had friends visiting this weekend after the race though so back on usual track today

Woden

Tues 22nd Mar W12 D1 - 21.1k - Pyramid session
21.1k - 1:52:34 - 5:20/k

Pyramid session this evening. I did about 7k before hand and then the session component was 4,8,12,8,4mins @ threshold with 25% recovery time of the interval. Individual k's

4:18
4:25
4:15
4:21
4:20
4:20
4:23
4:15
4:15

Was taking this one a bit punchy but felt good to do.

Also stuck in 20k on the bike as it was a nice day just cycling round Victoria park mostly

Wed 23rd Mar W12 D2 9.8k - Recovery
9.8k - 57:57 - 5:54/k

Thurs 24th Mar W13 D3 16.4k - Steady
16.4k - 1:24:21 - 5:08/k

Club run. A few of us was feeling it after the race last Sat and the session on Tuesday. Took it slow to start and picked it up a little on the way back with a fast final mile.

Unfortunately that was the end of my week. I had 4 miles planned on Friday, 17 on Sat and a 10k race on Easter monday but I woke up on Friday with a sore throat and felt crap on my chest so looks like it caught up with me eventually. Trying to run with my nephew across the park on Sun confirmed I shouldn't be doing anything. So its a shame to miss the runs but need to be positive as I've had a good run at the weeks since the new year so far. Hopefully feel better soon and ease back into it next week. Back in work now also so should give some structure to the cycling and lunchs

W12 Cycling - 39k

Current weight - 11st 6lbs
More visitors this weekend and tbh its not going to stop until the marathon so I need to reign in the eating and drinking myself as its getting to crunch time

Woden

Wed 23rd Mar W13 D1 15k - Easy
15k - 1:30:00 - 5:59/k

Run home from work to see how I was feeling. Not great is the answer!

Thurs 24th Mar W13 D2 5.6k - Easy
5.6k - 32:02 - 5:42/k

Run home into work as I wasn't feeling up to the club evening on Thursday

Sat 2nd Apr W13 D3 5.8k - Easy
5.8k - 31:43 - 5:24/k

Back in Dublin and a slightly horrendous run up the park. Not related to my chest but really needed the bathroom. Like really really!

Sun 3rd Apr W13 D4 10k - Easy
10k - 54:35 - 5:27/k

A better run up in the park

Mon 4th Apr W13 D5 22.5k - LSR
22.5 - 2:13:04 - 5:54/k

My attempt to fit in an LSR considering how I was feeling. Not really time or effort for the planned 20m. Watch was all over the shop for the first few k

W13 Cycling - 30k
Next week will be my first full week back in work so this should pick up again

Current weight - 11st 5lbs
Had my last beer now until after the marathon on Sunday afternoon. Let's see if I can get closer to the 11st mark

Still not over this chest thing. Have had times when I've felt better and then not. Not sure if I should stop completely or what but guessing my body will tell me i.e. I knew when I should not be out at all a week ago. Into the taper now. Will try the club session tonight and see how I feel after.

Woden

Tues 5th Apr W14 D1 6.4k - 8x90s + 1x180s
6.4k - 29:09 - 4:31/k

So this was the first club session with the clocks change which meant back in Victoria Park and on the old track which is mostly dirt covered and a bit bobbly. It was 8x90s with 90s recovery. First 6 around 5k pace, 7 at say 3k pace, 8 at mile pace. General idea to be going further on interval 7 and 8 than the first 6. Then a 3 minute recovery and one 180s interval in which the 1st 60s was 5k pace, then ramp for the 2nd 60s to 3k pace then the final 60s at mile pace. Felt a bit ropey starting off but enjoyed it. Can't imagine the Garmin is too accurate here but was covering short of 400 for the 1st 6 and covered progressively more distance for 7 and 8 so should be about right

Thurs 7th Apr W14 D2 17.5k - Easy
17.5k - 1:38:35 - 5:38/k

Club run but with a different group. Taking this as a general aerobic run for the week instead of the 10m that would be closer to marathon pace. Taper taper..

Fri 8th Apr W14 D3 9.7k - Easy
9.7k - 52:58 - 5:27/k

Sat 9th Apr W14 D4 5k - Hackney Marsh Parkrun
5k - 20:02 - 4:01/k

So how accurate was this then! I clocked it at 4.9k - 20:04 - 4:06/k either way I was pretty happy with this and should be a PB whatever way I look at it. I was hoping to get under 21 and close to 20 if possible. Its a super flat out and back course with just one real turn which is the u-turn at half way. My splits were:

4:04
4:08
4:12 (including the turn)
4:04
3:36 (0.9k)

I jogged 4k to the start to warm up and same home roughly to get in 8miles in total for this before dashing off to an ante natal class.

Sun 10th Apr W14 D5 24.3k - LSR
24.3k - 2:18:00 - 5:40/k

15 miles LSR then was up and out before 7:45 to squeeze this in before the 2nd ante natal class. Drop to 12 ish next week

W14 Cycling - 42.6k

Current weight - 11st 5lbs
Stayed off the beer all week and had 2 non alcoholic (well one 0.5%!) after the class on Sunday. Healthwise I think i'm still not 100% on the chest but think still heading in the right direction

Woden

Tues 12th Apr W15 D1 7.1k - 8x120s @5k pace
7.1k - 33:03 - 4:38/k

Tough session here. 90s recovery after each rep which was spent walking back to the start line. I was about 10s back and it was time to go again. I resolved to take the rest of the week off as still not 100% and felt that was more important than the easy runs

Sun 17th Apr W15 D2 19k - LSR
19k - 1:47:43 - 5:40/k

Headed out after our visitors left on Sunday. Very nice day. This ended up being a simulation run e.g. 3 weetabix and a coffee and then heading out in full kit. I now know where to put the body glide when only wearing the club vest.. Chucked in 3k at PMP near the end. That didn't feel particularly comfortable tbh

W15 Cycling - 66k
Full week in work so a bit more on the bike

Current weight - 11st 3lbs
Or 71.3kg is the lowest I've seen. I was aiming for 70 so if I can get to 71 I'll take it

Woden

Mon 18th Apr W16 D1 7.1k - Easy
7.1k - 40:22 - 5:40/k

Tues 19th Apr W16 D2 4.9k - 5x90s @5k pace
4.9k - 24:31 - 5:01/k

We did the inverse of the main session here so they did 5x180 w/90s recovery we did 5x90 w/180 recovery

Sat 23rd Apr W16 D3 3.2k - Easy
3.2k - 18:38 - 5:47/k

W16 Cycling - 51k

Current weight - 11st 2lbs
Saw 71kg before the race so happy days

Woden

Sun 24th Apr W16 D4 London Marathon 2016
42.2k - 3:31:27 - 5:01/k

Woden

Fri 29th Apr W17 D1 5k - Recovery
5k - 30:00 - 6:00/k

Sat 30th Apr W17 D2 10k - Easy
10k - 58:16 - 5:49/k

W17 Cycling - 40k

Tues 3rd May W18 D1 6.4k - Easy
6.4k - 36:17 - 5:39/k

Wed 4th May W18 D2 9.2k - Easy
9.2k - 52:12 - 5:41/k

Fri 6th May W18 D3 7.1k - Easy
7.1k - 37:37 - 5:16/k

W18 Cycling - 47k

Current weight - 11st 4lbs
72kg

Woden

Sun 8th May W18 D4 Hackney Half Marathon 2016
21.1k - 1:43:18 - 4:53/k

Woden

Tues 10th May W19 D1 9.4k - Easy
9.4k - 51:33 - 5:29/k

Wed 11th May W19 D2 10k - Easy
10k - 54:58 - 5:28/k

Thurs 12th May W19 D3 12.4k - Easy
12.4k - 1:05:01 - 5:14/k

Fri 13th May W19 D4 7k - Easy
7k - 38:24 - 5:27/k

Sat 14th May W19 D5 5k - Hackney Marsh Parkrun
5k - 20:31 - 4:06/k

Was 4k warm up and 4k cooldown before and after this

Sun 15th May W19 D6 13.7k - Easy
13.7k - 1:16:31 - 5:34/k

It was a good thing I got out for this Sunday run then as my partner went into labour that afternoon! So from early morning of the 17th May I am now a father! It's a boy!
Everyone is doing well and we got home on the Wednesday evening. This will put some sort of a spanner in the running works I'm sure..

W19 Cycling - 45.6k

W20 Cycling - 22k
There was no running then this week. Just a couple of cycling trips to the hospital and back and one trip to the shops

Woden

Wed 25th May W21 D1 5k - Easy
5k - 27:17 - 5:26/k

Sat 28th May W21 D2 5k - Hackney Marsh Parkrun
5k - 21:09 - 4:14/k

Only did this as had arranged with sister in law. Did the 4k warm up and 4k cool down runs before and after also

W21 Cycling - 0k![/b]

Kennyg71

Congrats on new baby, and there is always time for a run:)

Woden

Tues 31st May W22 D1 9k - Easy
9k - 49:13 - 5:27/k

Wed 1st Jun W22 D2 5k - Tempo
5k - 23:14 - 4:37/k

Thurs 2nd Jun W22 D3 12.9k - Steady
12.9k - 1:04:30 - 4:59/k

Fri 3rd Jun W22 D4 5.2k - Easy
5.2k - 27:43 - 5:19/k

Mon 6th Jun W23 D1 9.3k - Easy
9.3k - 49:59 - 5:21/k

Wed 9th Jun W23 D2 7k - Easy
7k - 36:45 - 5:14/k

Thurs 10th Jun W23 D3 3k - Crisis Square Mile Relay
3k - 11:58 - 4:00/k

Got roped into this in work. 4x2mile relay race around the Thames on non closed roads on a Thursday evening. Bit of fun. Clocked it at 3k which seems more reasonable with regards to distance/pace

Fri 10th Jun W23 D4 9k - Easy
9k - 49:18 - 5:28/k

Sat 11th Jun W23 D5 10.5k - Easy
10.5k - 57:32 - 5:28/k

Mon 13th Jun W24 D1 9.2k - Easy
9.2k - 50:31 - 5:28/k

Wed 15th Jun W24 D2 9k - Easy
9k - 50:30 - 5:35/k

Thurs 16th Jun W24 D3 6.4k - Tempo
6.4k - 28:00 - 4:21/k

Fri 17th Jun W24 D4 5k - Easy
5k - 27:09 - 5:24/k

Sat 18th Jun W24 D5 8.2k - Easy
8.2k - 44:25 - 5:24/k

Mon 20th Jun W25 D1 6.4k - Steady
6.4k - 31:53 - 4:59/k

Tues 21st Jun W25 D2 13k - Easy
13k - 1:18:58 - 6:03/k

Wed 22nd Jun W25 D3 5k - Tempo
5k - 23:30 - 4:39/k

Fri 24th Jun W25 D4 7k - Easy
7k - 37:10 - 5:17/k

Sun 26th Jun W25 D6 5.2k - Steady
5.2k - 26:24 - 5:03/k

Sun 10th Jul W27 D1 5.75k - Easy
5.75k - 30:13 - 5:14/k

Woden

W22 Cycling 34k

W23 Cycling 51k

W24 Cycling 42k

W25 Cycling 39k

W26 Cycling 30.5k

W27 Cycling 51.5k

Woden

Right so that is where we are. You can see the gap in the running there almost 2 weeks. I came down with something chesty which is almost gone but in addition to that I managed to hurt my back. The undocumented hazards of kids. It's still not quite right. I ended up getting some emergency massage on it last Friday. Could barely walk after the massage but it seems to have loosened everything up after that. Glutes just werent' activating. I have regular massage scheduled in this Thursday also.

I'll get an accurate read on my weight this week but its not good. Reduced exercise with lots of visitors and eating out/drinking has taken its toll. I've not been at the club either since the baby. Combination of tiredness, motivation and a desire to just go home in the evening and hang out with him! Looking for things to settle down now. No visitors until August at the moment and we've got a trip back to Ireland at the end of the month and a long weekend away in August.

Plan then is to get back on the wagon today. Marathon wise for Dublin as I'm planning to take it easy I just thought I'd pick up and adapt the boards marathon plan for the DCM guys as it peaks about 40 miles a week which seems more reasonable than the 55 from P&D.

Woden

Mon 11th Jul W28 D1 5.75k - Easy
5.75k - 30:13 - 5:14/k

Tues 12th Jul W28 D2 7.5k - Easy
7.5k - 39:26 - 5:16/k

Wed 13th Jul W28 D3 9k - Easy
9k - 50:48 - 5:37/k

Fri 15th Jul W28 D4 6.5k - Steady
6.5k - 33:13 - 5:05/k

Sat 16th Jul W28 D5 16.1k - LSR
16.1k - 1:33:57 - 5:49/k

My first attempt at a longer run to get back into it. Ended up bumping into the couch from the club who was hanging around at the coffee house near the local park run. Had a chat with him and resolved to get back down soon!

W28 Cycling 39k

Mon 18th Jul W29 D1 7.2k - Easy
7.2k - 38:06 - 5:16/k

Tues 19th Jul W29 D2 6.25k - Easy
6.25k - 33:34 - 5:21/k

Wed 20th Jul W29 D3 5.6k - JP Morgan Corporate Challenge 2016
5.6k - 24:13 - 4:20/k

3rd year in a row at this event. Had been hot in London all week. Had no particular time in mind as have been feeling generally unfit compared to my more recent 5k's in April so was happy enough with that as a current barometer of fitness. Ironically the exact same time as last year..

Fri 22nd Jul W29 D4 9.2k - Easy
9.2k - 53:02 - 5:45/k

Sat 23rd Jul W29 D5 6.8k - Easy
6.8k - 40:19 - 5:54/k

Didn't get a good nights sleep on Friday so didn't have the motivation for anything long today. Managed to get out for this around noon and was just glad to get something done

Sun 24th Jul W29 D6 16.1k - LSR
16.1k - 1:34:47 - 5:52/k

Trying to make up for yesterday. Had a better nights sleep and was out by 7:30. Enjoyed this a bit more as was cooler. Should have pushed on from the previous weeks distance but the motivation is not quite there yet!

W29 Cycling 56k

Current weight 72.5kg

Kaiser84

Just read through most of this thread and have found it highly inspirational.

Starting off in similar circumstances to you Woden. I was going to have a few cans tonight as I've completed the first week of c25k yesterday, have done some boxercise classes in the last 2 weeks and have got back playing 5-a-side.

However, I've changed my mind on the cans, going to watch a movie tonight, get up early tomorrow and get into week 2, day 1 of C25K.

You're proof that hard work and perseverance can get you where you want to go.

Woden

Good stuff Kaiser. I definitely find the beers has the double negative effect from my perspective. Calories plus the potential to not do something the next/day morning.

Saying that I'm drinking too much at the moment myself still trying to cut back!

Woden

Thought i'd just sign off this log then as I've not put in the effort to actively maintain it. I'm still running but not going down to the club since the baby. Mostly lunch time runs. I had a good running year overall (some races below). Was maintaining the weight had dropped for DCM now back up around 75kg after 5 weeks off work around Xmas/New Year. I'm back in work today and may look at the club for the new year. I'm not sure what happened but with less mileage and perhaps as I hadn't put in as much effort or though about it too much I managed a bunch of PB's in the year.

Summary of the year then:

First 10 mile and 20 mile races as part of London marathon training
5k March 2016: 20:02 PB in parkrun in the run up to London
London Marathon: 3:31:27 - PB
Bristol Half Marathon: 1:33:39 - PB. Out of nowhere really. About a month out from DCM and good weather
Royal Park Half Marathon: 1:34:02. 2 weeks after Bristol and 2 weeks before Dublin. Bit congested at the start and was just happy to confirm Bristol wasn't a fluke!
DCM: 3:28:03 - PB. A better day in Dublin than 2 years before. Happy to go under 3:30 as originally signed up to run 4:00 with a friend up pulled out
10k Dec 2016: 42:21 - PB. Realised I'd PB'ed at all distances in 2016 except 10k so found one in Dec and gave it a go. Undulating course but managed to take about 45s off my previous time.

1st Jan Tom Brennan 5k - 20:19. Started the year with this again and was about 2 mins faster then what I ran at the start of 2016 so thats my starting point for 2017. No concrete plans yet but perhaps the Hackney half in May and some more parkruns and 10k's

See yee around!