Woden's C25K

Woden

Sun 11th November Cycle 1

Up early First outing on the bike. Headed off to Regent Park were there is apparently a nice 4.5k route around the Outer Circle. Took the wrong route bring me through King's Cross not ideal. Found it eventually. Did 2 circuits and the there and back to the house was 21.5k in total in 1:10. Not great. Too much stopping and starting getting there back.

Was weird though no aerobic issues on the bike just a burning in the thighs. Was good to be on it again though has been about 5 years. Need to swap the cages for clips/shoes asap.

Woden

Mon 12th November B210K Week 2 Day 2

Didn't get home with work until 20.30 and had the dreaded and so it begins but went out anyway good way to clear the head.

Was better than Week 2 Day 1. Stitch threatened but never came on in force. Did the 4x12 mins stints without much difficulty covering 8k

I was wearing a new top though for winter and I returned home to a seriously chaffing nipple! :eek: This was not expected!

Woden

Wed 14th November B210K Week 2 Day 3

Last day of the 4x12 stints. 51.29 for 8.34k in total which I was happy with. Felt good for the most part.

I am coming to the conclusion that the often mentioned stitch in the right hand side is something else. I seem to have a bit of a pain here now sometimes just walking. Last night then as soon as I started running I felt it. Then later on it felt ok. So not sure what it is at the moment.

Hopefully like the earlier knee thing it is something that will just sort itself out. Will monitor.

Aiming for Parkrun 3 on Saturday

Woden

Sat 17th November Parkrun 3

28.38 for the 5k. Best yet. Side was ok. Weather pretty shocking. The up down nature of the course is harsher then the flat around the Emirates. Find it hard to get a rhythm. I should probably train there instead to get more runs around the hill

Woden

Sat 17th November Cycle 2

Got out on Saturday again for a cycle as wanted to keep Sunday free from activities and have a free drinks on Saturday night!

Too much stop and start to judge anything really. Ended up all over the place also. Did a bit less than 20k. Felt a bit better I think then the previous week.

Still need to get those clips/shoes

Woden

Mon 19th November B210K Week 3 Day 1

Start of the 3rd Week. This is the 18 stints x3 with a 1 min break. Overall felt pretty good ended up pushing on then to complete my first 10k distance! 1hr flat! Pretty happy with that!

Current weight
14st 10lbs

Woden

Thurs 22nd November B210K Week 3 Day 2

Bit slower last night. Very windy out there. Did 10.31k in 1:04:04

Had some unexpected training this morning when I woke up 30 mins after I was meant to be in work and ended up running to and from the station suited and booted!

Woden

Mon 26th November B210K Week 3 Day 3

Took the weekend off and got back out last night. Felt pretty good last day of the 18min stints. Did the 10k in 59mins. No wind.

Current weight
14st 8lbs

Woden

Wed 28th November B210K Week 4 Day 1

Few days off this week so letting me get out in the daytime and Winter sunshine. Start of week 4 which is 2x27min stints with a 3 min gap. Took a new route for the first stint to mix it up. It has (what I consider!) a steep hill in it up to Highbury then headed back to the stadium.

Unfortunately watch died about 6k in so not sure of details. I finished the stint on the phone then ran for 5 mins then a couple of mins more to be sure to reach the 10k point

Fri 30th November B210K Week 4 Day 2

Back out this morning. Same route again. 10k in 1:01:01. Colder this morning. Frost on the ground. Took me a while to get going. New top is working out well might be time to get something more than shorts!

Woden

Mon 3rd December B210K Week 4 Day 3

Did my first non stop 10k today at 59.39 just around the flat of the Emirates. The later k's were the faster ones by 15 to 20s or so, so would like to start out with that pace also and perhaps get some more hills in.

Ososlo

You're bringing your times down nicely for the 10ks considering it's only training runs. Any 10k races planned? I find your log very interesting

Woden

Hmm yeah a bit of variation I guess seemed more weather and terrain related! There was a 59min one day and that included 2 1min walk sections so we'll see.

I have signed up for a Regent Park 10k on 6th Jan as my target. Need to go run the course!

Woden

Wed 5th December B210K Week 5 Day 1

Another non stop 10k - 55:24. GPS from watch looks a bit all over the place so not sure how reliable it is. Checked though and I did the same number of laps as Monday bar a different exit point at the end.

Was trying to push a bit more throughout also. So pretty happy with that.

Woden

Mon 10th December B210K Week 5 Day 2

Bit of a mixed bag this evening 10.6k 1:05:55. Hadn't been out since last Wed. Quite a few festivities going on and its more of the same this week. So a combination of drinking and eating out a bit means the weight loss has stalled a bit.

Decided to tackle the highbury fields park run course today as a I have a bit of a mental issue with it and it up and downhill nature. Did the 5k course there (slower than my 5k time bit disappointing) then took the 3 min walking break and headed off to the Emirates for the rest.

Might try and get 5k in before work tomorrow. Perhaps posting here will make it happen!

Woden

Tues 11th December Parkrun course 4k

Well the previous post was not quite enough to get me out of bed at 7am. However picked up some leggings yesterday and not a moment too soon with the weather change. Was heavily motivated to get out for some reason. For the after work drinks stuck with a diet coke. Got home around 9.30 with a plan of the 5k Parkrun course. Conditions poor, foggy out and though no frost around were I was running it seemed.

Was good to do the course again but didn't seem to have the mental stuff to complete it. Did 4.07k in 22:58 with the only solace being that on that pace I should have beaten my course record if I did the last lap but I didn't!

Current Weight
14st 6lbs

rasher_m

Woden wrote: »

Tues 11th December Parkrun course 4k

Well the previous post was not quite enough to get me out of bed at 7am. However picked up some leggings yesterday and not a moment too soon with the weather change. Was heavily motivated to get out for some reason. For the after work drinks stuck with a diet coke. Got home around 9.30 with a plan of the 5k Parkrun course. Conditions poor, foggy out and though no frost around were I was running it seemed.

Was good to do the course again but didn't seem to have the mental stuff to complete it. Did 4.07k in 22:58 with the only solace being that on that pace I should have beaten my course record if I did the last lap but I didn't!

Current Weight
14st 6lbs

Just tuned into your log there, wow...stone and a half you've lost. Well done!

Woden

Sat 15th December Emirates 5k

Busy for the week since Tuesday so didn't get out. Couple of pints last night so the parkrun was off first thing this morning. Decided to get a 5k in before the rugby just around the flat of the Emirates.

Did the 5k @ 25.28. Couple of splits under 5mins which I've never seen. Tbh i'm a bit sceptical about the GPS around there sometimes. But it was 1k to get there and I did 5 laps and its about 0.8k a lap as far as I know so I guess its there or thereabouts with accuracy.

Woden

Sun 16th December 20k cycle

Had the bike booked in for its 4-6week service today and was having some guilt at only going out on it twice. So popped out early this morning decided that the reliable ould Emirates would provide the backdrop for this. Almost stopped at 15k but was kinda waiting for the store to open at 11 and was not in the humour of going back home and then back to the store again.

Got a bit bored circling around then and head off to the streets for bit. Finished at 20.86k @ 1:00:39

Plan for this week is to continue with the 10k work then with runs on Mon and Wed evening before back to Dublin for Christmas on Sat. Gear in toe to keep it up!

Woden

Mon 17th December B210K Week 5 Day 3

Did this as a non-stop 10k this evening around a slightly extended parkrun course. Was taking it quite easy. Got up the slope though (now downgraded from hill) 8 times. 10k @ 1:04:33. Felt pretty decent on the last couple of laps.

Woden

Wed 19th December B210k Week 6 Day 1

Serious mental battle last night. Heart was not in it. Did a 10k in 1:01:39. With 6k on the parkrun course and then off to Emirates. Constantly was resisting stopping. Almost stopped at the 5k point then crawling into Emirates.

Last few k on the flat helped although it started bucketing down for the last k also.

That's it until I go home then.

Current Weight
14st 4lbs

Woden

Sun 23rd December B210k Week 6 Day 2

Right so some news. Have not done the 10k race yet but have found it beneficial to have a date/plan so with that in mind signed up for the Eastbourne half marathon on 3th March. Hotel for the previous night and all booked. Think the timescale is a bit aggressive but options are limited due to some skiing in later March. Plan at the moment is to continue running over the Christmas and then jump into the hal higdon novice 2 plan at a week appropriate to my current level (or something along those lines anyway)

So back to the running. No issues getting home! Always a plus. So after a heavy night on the diet coke got out today. Great to run in the Phoenix park again. Was not sure what my plan was going out either a 5k or 10k or what but decided to go for the 7m long run of week 4 of new programme.

11.5km - 1:07:41

Woden

It is the new year! I have been active but just not reporting. Kept the drinking under control to some degree and back in London now and the 10k is on Sunday. Arrived back to a package with a race number and a timing chip. A brave new world indeed .

Bit of a niggle with the knee so will probably stay off it until then had planned to head down to Regent Park and see what the course was like and do a loop.

I started the Novice 2 programme and perhaps it is too much mileage and I am used to a more day on/day off? May adjust for this and keep the long run in on the weekends.

Tues 25th December Novice 2 Week 5 Run 1
Nice Christmas morning outing in the park. 5k in 26:49.

Wed 26th December Novice 2 Week 5 Run 2
Park again 7k in 40:13

Thurs 27th December Novice 2 Week 5 Run 3
5k in 31.36. Was aiming for an easy run on the knee at 6.00/km but ended up a bit slower as was out with a friend.

Mon 31st December Novice 2 Week 5 Run 4
Took a break for a few days and did the long run. 13km in 1:19:01.

Wed 2nd January Novice 2 Week 6 Run 1
5k in 26:33. This was tough going. I was pushing and trying to beat the 26:49 above. Almost stopped at some points. Stitched up. Last k was not much fun. Felt a bit faint and retching at the end when I stopped but completed!

Current Weight
14st 0lbs. Happy days! Goal reached on the weight front. New goal of 13st now for the half marathon on 3rd March.

Woden

Sun 6th January Regent Park Winter Series 10k
So race at 9 this morning! Alarm for 7 and just toast and coffee for breakfast before heading off. Friend had pulled out due to injury so was on my todd. Arrived a little bit later then I would have liked. More of a walk from Camden tube then I thought

Slightly frantic then trying to find out what was going on. Add chip to runners, find paper clips for number all new stuff. Was undecided whether to wear the baselayer or not and then just opted for shorts and tshirt which was a good decision in the end.

Formed up close enough to the back then and we were off. Was almost a minute before crossing the line. Was swept along for the 1st 500m or so and then started clock watching trying to pace myself. Felt I was going more forward than backwards throughout. Came through 5k at 27:50 and plan was to push on a bit at 8k. Came in at 55:04 on the chip then with a sprint finish!

So quite happy with that (Would have been more happy under 55). Only thing was I came away thinking I had a bit more in me. However I did not want a repeat of the 5k on Wed so tricky to balance without blowing out too early?

Really enjoyed the event though and signed up for the February one straight away.

Doctor's appointment for knee tomorrow was fine when running but stiff when I stopped. Coming down with something now also and on the Lemsip so plans for the week a bit up in the air at the moment

Woden

Ok doctor prescribed a week of ibuprofen for the knee and a physio referral. Woden however had not actually opted into the health insurance so that will take a couple of weeks to sort out.

Recommendation was no running. Feel crap anyway with general illness so will start with the ibuprofen and see how it goes.

searay

Woden wrote: »

Ok doctor prescribed a week of ibuprofen for the knee and a physio referral. Woden however had not actually opted into the health insurance so that will take a couple of weeks to sort out.

Recommendation was no running. Feel crap anyway with general illness so will start with the ibuprofen and see how it goes.

Woden,

I stumbled on your log by accident and your goals for 2013 and times are similar to my own so I hope you get there.

The cold or flu and knee are a setback but don't get discouraged. The knee probably isn't as bad as you fear. Lots of runners increasing their mileage run into trouble because leg muscles aren't as strong as they should be and this causes issues.

Not stretching before running is also a problem. Both of the above have affected me.

You should look into stretching and using a foam roller to work on muscles that are tight. the physio will probably give you exercises to do and ask them for some if they don't. If they discourage you from running for a period, ask about cycling instead so you keep up the progress.

Good luck

Woden

Was continuing on the ibuprofen and knee was still not right so bit the bullet and went to the physio last night to get started.

Good news is she does not think it is anything major and that I can cycle. Recommended another 5 days or so off it to see how it is.

She gave me daily exercises then to strength my left leg. My left inner quad is not as developed as the right one also I noticed which apparently is relevant.

Woden

Sun 13rd January 22k Regent Canal Cycle
Very leisurely 22k cycle in 1:20. Took the bike down Regents Canal good bit of stopping and starting as bikes don't have priority but was good to do something.

Continuing with the exercises. Off the ibuprofen tomorrow. Knee is feeling somewhat better. Will give it a couple more days.

As an aside seriously considering cancelling the half in March and finding one after skiing in April/May if only just being more aware of the risk that it would really wreck the holiday if I was injured off the back of it! Decision closer to the time.

Woden

Wed 17th January 5k

First run back out. A slow 5k in 30:42. Was good to get out again. Was planning between 3-5k depending on how I felt. Over conscious with regards to the knee and it had a bit of pain around 4k which then went away.

Focused on some stretching and the exercises when finished and its a bit stiff today.

Will probably leave it there until Monday and schedule a second appointment.

Woden

Mon 21st January 5k

Friend visiting over the weekend so not very healthy from the food and drink perspective! Normal scheduling resuming today.

5k - 28:59. Out tonight in the snow so a bit slow going. Knee was feeling a good bit better over the weekend I thought. Not 100% but definitely an improvement. Less stiff after today also. Follow up appointment scheduled for Friday.

Current Weight:
13st 10lbs

Woden

Wed 23rd January 5k

5k - 27:26. Toiled a bit with getting out as late out of work and stuff to get done but happy enough with that