Woden's C25K

Woden

After the previous week I resolved to step it back a little on the mid week stuff and try enjoy it a bit more

Mon 15th Sep DCM 2014 9k Easy 10 D1
9k - 47:10 - 5:13/k

Tues 16th Sep DCM 2014 9.25k Easy W10 D2
9.25k - 50:07 - 5:24/k

Lunch time run working from home

Wed 17th Sep DCM 2014 8k Easy W10 D3
8k - 44:19 - 5:32/k

Recall being happy to get out for this one as I had a podcast I wanted to listen to on the way home

Thurs 18th Sep DCM 2014 9.25k Easy W10 D4
9.25k - 48:22 - 5:13/k

Lunch time run on the canal

Fri 19th Sep Cycle to Center Parcs 86k
86k - 3:48:42 - 22.6 kph

Weekend away with girlfriend and her family up in Center Parcs. I had Friday off work and the plan was to cycle up with her brother who had a new bike. Set out later then intended as he was missing a part but enjoyable cycle. 3:48 moving time. All in around 5:30 with various stops including lunch.

This was a training run for the cycling sportif next weekend. Although no real hills on this trip good to get a long one in.

Sat 20th Sep DCM 2014 30k LSR W10 D5
30k - 2:52:30 - 5:46/k

LSR in and around Center Parcs on the Saturday. This was a good run.! Was not sure how much to do. Considered 32k. Considered 25k. Considered 29k. Settled on this in the end as I went around. Something different for me as I went out of the park around 5k and there was a public bridleway all the way around it. It was undulating trail and then I branched out and back onto it around some farm land at some points. Enjoyed the change.

Not sure if it was the difference in trail or the 300m elevation but my legs and glutes in particular had some unexpected doms on Sunday and Monday.

Topped the weekend off with some badminton on Sunday morning. Not done it in years.

Woden

Mon 22th Sep DCM 2014 9.2k Easy W11 D1
9.2k - 50:55 - 5:30/k

Sore legs if I recall.

Tues 23rd Sep DCM 2014 10.5k Session W11 D2
10.5k - 52:12 - 4:58/k

Evening run after working from home. My attempt at a session for the week. Did 1k or so warm up then 9.5k (with an unexpected but very necesary toilet stop in a pub!). 5:20, 5:09, 4:46, 4:43, 4:44, 4:46, 3:18 (0.73k), 4:59, 4:34, 3:54 (0.79k)

Wed 24th Sep DCM 2014 13k Easy W11 D3
13k - 1:11:48 - 5:31/k

Easy run home from work. My final mid week run this week due to the sportif

Sat 27th Legs of Steel 2014
81k - 3:40:35 - 22.1 kph

So this was the sportif. Packed the bike into a rental car and headed off to Dorking on Saturday night so I was already in that neck of the woods for the morning. Was meeting my friend at 7:15. Was 9 before we got going with registration. Very different to the running with a rolling start of groups of 7-8. Was tough but in a different way as the intensity came in bursts with each of the 8 climbs roughly 10k apart. The 21% one has me out of the saddle in my easist gear. My friend dropped me on the 2nd climb and I lost a little time stopping to give a random person my pump. I tried to push on for the last 10k or so and my quads felt close to cramping.

Overall I was about 12 mins slower than my friend so was happy with the time but felt undertrained for it and not used to going backwards!

Sun 28th Sep DCM 2014 6.5k Easy W11 D4
6.5k - 36:46 - 5:36/k

Down in Worcester for a family dinner with the girlfriend. Hadn't drunk to much and was tired from the cycle so had an early night. Just got this easy run in around the river which is nice to finish the week

Woden

So had myself pysched up for this week of max mileage

Mon 29th Sep DCM 2014 13k Easy W12 D1
13k - 1:09:18 - 5:19/k

Evening run from work

Tues 30th Sep DCM 2014 9.35k Easy W12 D2
9.35k - 50:22 - 5:22/k

Lunch run with a friend.

Wed 1st Oct DCM 2014 11k Easy W12 D3
11k - 55:43 - 5:03/k

Lunch run with another friend I hadn't seen since the hackney half. Was good to get out with him. His inherent speed makes me run faster!

Thurs 2nd Oct DCM 2014 21.1k Session W12 D4
21.1k - 1:49:26 - 5:11/k

Evening session. Was about 3k warmup. 1k cool down and 16.1k just outside marathon pace (5:03/k)

Sat 4t Oct DCM 2014 35:55k LSR W12 D5
35.5k - 3:27:17 - 5:50/k

A good long run here which was good after the more recent terrible ones. Was dinner & cinema on Friday night and my friend was onboard for the LSR which was great. Screwed up my alarm but go going around 9. Picked him up at 9.30 around 5k in and stole his bathroom. Run was nicely broke up into sections. Ran around Islington then onto the canal to Regent Park. Did a lap of the outer circle then entered the park around 20k where needed to stop for the bathroom again. Then running around inside the park itself before leaving around 26k and heading back. Friend was tired then at this stage and dropped him off around 31k and then picked up the pace a bit myself and headed home. No gels didn't feel I needed it as had breakfast before heading out.

Started raining around 90mins in but I enjoyed it. Really glad of the company on this one. Body hanging together ok. Highest mileage week yet. 90k/56mi

Was out for lunch after this followed by an evening of comedy with Nina Conti!

Taper time..

Bulmers74

Are ya all set?

Woden

Hi Bulmers. How you getting on yourself?

Yeah all set here. Trying to remain positive through the taper madness. I am busy in work and moody! Be grand..

Got a twinge in my knee that I haven't had in over a year but! have massage scheduled for Sunday morning
Got a cold/tickle in my throat that seems to be going around but! still 10 days away

Only going off the beer for 2 weeks for it this year. Seems to be dropping a lbs or two though so hoping to be at or under 11st on race day.

Feel like i've put a bit of pressure on my self as am raising funds now for a charity through work.

Murph_D

Looking good Woden. Are you still on the meno plan? How are you finding it?

Bulmers74

Woden wrote: »

Hi Bulmers. How you getting on yourself?

Yeah all set here. Trying to remain positive through the taper madness. I am busy in work and moody! Be grand..

Got a twinge in my knee that I haven't had in over a year but! have massage scheduled for Sunday morning
Got a cold/tickle in my throat that seems to be going around but! still 10 days away

Only going off the beer for 2 weeks for it this year. Seems to be dropping a lbs or two though so hoping to be at or under 11st on race day.

Feel like i've put a bit of pressure on my self as am raising funds now for a charity through work.

Same as that, counting down now. Had a rub down yesterday & legs feel ok. Fair play for doing the fundraising - it is a bit of pressure but I'm sure you can draw on that when the going gets tough. Might see ya in McGrattans.

Woden

Murph_D wrote: »

Looking good Woden. Are you still on the meno plan? How are you finding it?

Cheers Murph and nice work in Berlin! Yeap pretty much went with meno's one adapted around my schedule. However while I got in the mileage I slacked on the intensity. No motivation for the sessions and the LSR were all easy rather than having the MP stuff in it.

Only in the last couple of weeks did I put in the longer mid week sessions around marathon pace so we'll see.

@Bulmers cool. I'll try and get in for one. I've a beeline to make to Mulligans to meet a friend who's doing it for the first time also!

Woden

First week of the taper. Which is still a 45 mile week as it turns out. The mental step back is good though.

Mon 6th Oct DCM 2014 8k Easy W13 D1
8k - 43:33 - 5:25/k

Shorter run home from work

Tues 7th Oct DCM 2014 9.35k Easy W13 D2
9.35k - 48:46 - 5:12/k

Lunch run with a couple of friends

Wed 8th Oct DCM 2014 9k Easy W13 D3
9k - 46:33 - 5:10/k

Lunch run. On my todd by the looks of the route!

Thurs 9th Oct DCM 2014 21.1k Session W13 D4
21.1k - 1:45:57 - 5:01/k (1:43:43 - 4:55/k)

My session here with a HM at PMP. I was interrupted twice no less by toilet requirements. I'll spare you the details. Second time out I forgot to stop the watch for a while. Hence the two paces! Getting dark now in the parks

Sat 11th Oct DCM 2014 26.1k LSR W13 D5
26.1k - 2:26:47 - 5:37/k

Another long run with my friend who I picked up at Camden tube about 6k in for me and then did the rest around Regent Park

Woden

Mon 13th Oct DCM 2014 6.5k Easy W14 D1
6.5k - 34:01 - 5:12/k

Almost direct run home from work

Tues 14th Oct DCM 2014 8k Easy W14 D2
8k - 40:37 - 5:03/k

Lunch run with my faster friend

Thurs 16th Oct DCM 2014 15.75k Session W14 D3
15.75k - 1:20:57 - 5:08/k

12k here at 4:57/k. Then another toilet stop! before taking it easy going home. It was here I had the twinge in my left knee I have not had in a long time so didn't do the full 16.1 in the end.

Sat 18th Oct DCM 2014 20k LSR W13 D4
20k - 1:52:20 - 5:37/k

Final long run here. On my own for this one. Have bit of something (very similar to this time last year). Tickle on throat/cold etc. Seems to be going around. Everyone in work has it. Decided to head out anyway and glad I did it. Knee was fine. Finished up at a shop that sells Galtee and Clonakility white pudding. it is the little things..

Woden

So that's pretty much it!

Will do 15miles or so this week with one 5 mile session component and possibly 2 miles or so on Sunday just to loosen up. Went for massage yesterday. Thought it was fine. Left hamstring was sore and right ITB also.

Still got the cold. Will see if it is moving to chest or not. If so I will hotstep it to the doctor.

Will report back in on the weight front. I was hoping to get back to 11st. I should be close. Not as light as last year. Perhaps not much point in giving up the beer if i'm going to order takeaway!

Woden

Mon 20th Oct DCM 2014 6.5k Easy W15 D1
6.5k - 35:01 - 5:22/k

Sun 26th Oct DCM 2014 3.25k Easy W15 D2
3.25k - 18:57 - 5:47/k

Woden

Mon 27th Oct Dublin City Marathon 2014
42.2k - 3:37:21 - 5:09/k

Might get back to this report wise. Not much to say that wasn't covered on the main thread. Happy with the pb but not the race in general.

10k - 49:44
Half - 1:44:53
Finish - 3:37:21 (1:52:28)

Woden

Thurs 6th Nov 5k Easy
5k - 26:49 - 5:20/k

Mon 10th Nov 5.2k Easy
5.2k - 28:53 - 5:32/k

Tues 11th Nov 7.1k Easy
7.1k - 37:43 - 5:18/k

Wed 12th Nov 8.1k Easy
8.1k - 41:33 - 5:07/k

Woden

Well how goes? I took a week off or so after DCM wanted to give more time than last year and also not immediately but a couple of days after my ankle was sore, more than just the usual niggle. Did a week or so of easy running and then was off on some well earned holidays.

Just back from 2 weeks in Japan! Was great fun. Brought the gear but again took the time off other than one token Garmin run in Toyko (which was not much fun as the traffic lights take ages). A running related highlight of the trip was picking up two (yes two!) pairs of the Saucony guides I wear for £45. The RRP for them is £105 here. Not sure what was going on. All the trainers were cheap but for some reason my ones were super cheap!

The marathon feels like it was ages ago now but have some motivation to get back and not only as I feel I've put on half a stone. Did a jetlagged 5k today. Will take a look at some goals but may do a parkrun as planned the weekend after next and look at some 10k's. The Hackney Half Marathon 2015 is early this time out in May so probably going to sign up for that and a friend is wondering am I interested in the Brighton Half in Feb. Had planned to look at Ecoli's thread which I saw before I headed off.

Woden

Thurs 13th Nov 9k Easy
9k - 46:03 - 5:06/k

Thurs 28th Tokyo Nov 7k Easy Tokyo
7k - 37:27 - 5:20/k

Run in Tokyo around the palace. Bit slow to get there. Lots of traffic lights!

Woden

Mon 1st Dec Post Japan W1 D1 5k
5k - 25:30 - 5:04/k

Tues 2nd Dec Post Japan W1 D2 9k
9k - 48:44 - 5:23/k

Thurs 4th Dec Post Japan W1 D3 8k
8k - 41:33 - 5:10/k

Sun 7th Dec Post Japan W1 D4 10k
10k - 51:22 - 5:07/k

Mon 8th Dec Post Japan W2 D1 9.2k
9.2k - 47:20 - 5:08/k

Tues 9th Dec Post Japan W2 D2 9.1k
9.1k - 49:21 - 5:24/k

Wed 10th Dec Post Japan W2 D3 7k
7k - 35:39 - 5:04/k

Thurs 11th Dec Post Japan W2 D4 8k
8k - 40:30 - 5:03/k

Sat 13th Dec Post Japan W2 D5 16k
16k - 1:26:10 - 5:21/k

Wed 17th Dec Post Japan W3 D1 5.5k
5.5k - 29:00 - 5:15/k

Sat 20th Dec Post Japan W3 D2 16.5k
16.5k - 1:31:52 - 5:33/k

Sun 21st Dec Post Japan W3 D3 6.5k
6.5k - 32:50 - 5:02/k

Mon 22nd Dec Post Japan W4 D1 9k
9k - 45:00 - 5:00/k

Tues 23rd Dec Post Japan W4 D2 10k
10k - 52:14 - 5:13/k

Wed 24th Dec Post Japan W4 D3 8.75k
8.75k - 45:17 - 5:10/k

Thurs 25th Dec Post Japan W4 D4 6.5k
6.5k - 34:44 - 5:19/k

Sun 28th Dec Post Japan W4 D5 10.25k
10.25k - 57:02 - 5:33/k

Tues 30th Dec Post Japan W5 D1 13k
13k - 1:10:36 - 5:25/k

Wed 31st Dec Post Japan W5 D2 12k
12k - 1:07:18 - 5:36/k

Thurs 1st Dec Post Japan W5 D3 5k
5k - 27:28 - 5:27/k

Fri 2nd Jan Dec Post Japan W5 D4 10k
10k - 51:17 - 5:07

Woden

Mon 5th Jan 2015 W1 D1 9.25k
9.25k - 48:15 - 5:12/k

Tues 6th Jan 2015 W1 D2 7k
7k - 33:12 - 4:44/k

Wed 7th Jan 2015 W1 D3 7k
7k - 34:26 - 4:54/k

Sat 10th Jan 2015 W1 D4 11.2k
11.2k - 59:51 - 5:20/k

Sun 11th Jan 2015 W1 D5 8k
8k - 40:07 - 5:00/k

Mon 12th Jan 2015 W2 D1 8k
8k - 39:28 - 4:55/k

Tues 13rd Jan 2015 W2 D2 9k
9k - 47:49 - 5:17/k

Wed 14th Jan 2015 W2 D3 8k
8k - 38:59 - 4:52/k

Thurs 15th Jan 2015 W2 D4 9k
9k - 46:24 - 5:09/k

Sat 17th Jan 2015 W2 D5 18k
18k - 1:37:35 - 5:24/k

Sun 18th Jan 2015 W2 D6 Cycling 7.5k, 34.5k, 7.5k
7.5k cycle to Regent Park
34.5k cycle around Regent Park
7.5k cycle from Regent Park

Mon 19th Jan 2015 W3 D1 9k
9k - 46:00 - 5:07/k

Tues 20th Jan 2015 W3 D2 8k
8k - 39:43 - 4:57/k

Wed 21st Jan 2015 W3 D3 8k
8k - 40:33 - 5:03/k

Thurs 22nd Jan 2015 W3 D4 9k
9k - 47:22 - 5:15/k

Sun 24th Jan 2015 W3 D5 13k
13k - 1:04:09 - 4:55/k

1k clocked around 6:33 for some reason but did 12k then around 4:49 average

Woden

Well that was a pain in the ass! I'm still around ticking over with 5 days a week. Sporadically signed up for a 10k on Sunday 1st Feb

Woden

Mon 26th Jan 2015 W4 D1 9.2k
9.2k - 46:15 - 5:01/k

Tues 27th Jan 2015 W4 D2 8k
8k - 38:47 - 4:50/k

Wed 28th Jan 2015 W4 D3 7k
7k - 34:08 - 4:51/k

Thurs 29th Jan 2015 W4 D4 9.1k
9.1k - 46:52 - 5:08/k

Sun 1st Feb Regent Park Winter Series February 2015 10k
10k - 43:16 - 4:20/k

13 seconds off same race last year. Ok considering. Will try again

Woden

Tues 3rd Feb 2015 W5 D1 7k
7k - 37:50 - 5:23/k

Wed 4th Feb 2015 W5 D2 8k
8k - 39:43 - 4:57/k

Sat 7th Feb 2015 W5 D3 16.2k
16.2k - 1:23:55 - 5:10/k

Sun 8th Feb 2015 Regent Park Cycle
7.7k to Park - 21:58 - 21.1 kph
41.9k around Park - 1:32:52 - 27.1 kph
7.75k home - 23:25 - 19.9 kph

Woden

Mon 9th Feb 2015 W6 D1 7k
7k - 32:35 - 4:38/k

Tues 10th Feb 2015 W6 D2 8k
8k - 40:07 - 5:00/k

Wed 11th Feb 2015 W6 D3 8k
8k - 39:26 - 4:55/k

Thurs 12th Feb 2015 W6 D4 7k
7k - 34:44 - 4:56/k

Fri 13th Feb 2015 W6 D5 8k
8k - 38:33 - 4:48/k

Sat 14th Feb 2015 W6 D6 16.1k
16.1k - 1:26:05 - 5:20/k

Woden

Mon 16th Feb 2015 W7 D1 8k
8k - 40:00 - 5:00/k

Wed 18th Feb 2015 W7 D2 10.4k
10.4k - 51:14 - 4:55/k

Thurs 19th Feb 2015 W7 D3 8k
8k - 41:21 - 5:09/k

Woden

Mon 23rd Feb 2015 W8 D1 9k
9k - 45:42 - 5:04/k

Tues 24th Feb 2015 W8 D2 9.1k
9.1k - 47:40 - 5:14/k

Wed 25th Feb 2015 W8 D3 9k
9k - 45:03 - 5:00/k

Fri 25th Feb 2015 W8 D4 6.5k
6.5k - 34:56 - 5:21/k

Sun 1st Mar 2015 W8 D5 7k
7k - 38:53 - 5:32/k

Woden

Mon 2nd Mar 2015 W9 D1 9k
9k - 44:05 - 4:53/k

Tues 3rd Mar 2015 W9 D2 9k
9k - 46:29 - 5:09/k

Wed 4th Mar 2015 W9 D3 7k
7k - 34:42 - 4:56/k

Thurs 5th Mar 2015 W9 D4 11k
11k - 54:16 - 4:55/k

Sat 7th Mar 2015 W9 D5 16.1k
16.1k - 1:24:36 - 5:15/k

Sun 8th Mar 2015 W9 D6 4k
4k - 31:18 - 7:47/k

Woden

Mon 9th Mar 2015 W10 D1 9k
9k - 47:29 - 5:15/k

Tues 10th Mar 2015 W10 D2 9k
9k - 46:36 - 5:09/k

Wed 11h Mar 2015 W10 D3 9k
9k - 44:00 - 4:52/k

Thurs 12th Mar 2015 W10 D4 5.3
5.3k - 27:42 - 5:12/k

Woden

Wed 18th Mar 2015 New York W11 D1 10.5k
10.5k - 54:09 - 5:08/k

Away on holiday and run around Central Park in New York which was awesome. Headed out from hotel up into the park and then up around the reservoir and back

Fri 20th Mar 2015 Chicago W11 D2 8k
8k - 42:17 - 5:16/k

Visiting a friend then in Chicago the one who did Dublin with me in 2013 althought I never actually ran with him so it was good to get out. We headed south along the lake which was cool

Woden

So that's me pretty up to date. I've been ticking over but no particular plan or sessions. Just trying to get five runs in a week and something longish where possible although nothing is over 10 miles. This is all lower than last year.

I've got the hackney half marathon in about 6-7 week and my plan was to step into a short training cycle after the holdiays. However I came home with a chest infection. I got out on Tuesday as I was feeling good but on Thursday felt worse and still have it so need it to clear before I get back to it.

Greenmachine

Really interesting log. Seems you have seen some massive improvements over the last two years or so.

Woden

Mon 30th Mar 2015 W13 D1 6k
6k - 30:52 - 5:08/k

Tues 31th Mar 2015 W13 D2 9k
9k - 48:56 - 5:25/k

Sat 11th Apr 2015 W14 D1 5k
5k - 28:04 - 5:36/k

Mon 13rd Apr 2015 W15 D1 7k
7k - 35:03 - 4:59/k

Tues 14th Apr 2015 W15 D2 9k
9k - 50:33 - 5:36/k

Wed 15th Apr 2015 W15 D3 7k
7k - 34:35 - 4:55/k

Thurs 16th Apr 2015 W15 D4 7k
7k - 34:38 - 4:57/k

Sat 18th Apr 2015 W15 D5 21.1k
21.1k - 2:04:03 - 5:52/k

Tues 21st Apr 2015 W16 D1 7.25k
7.25k - 36:24 - 5:00/k

Wed 22nd Apr 2015 W16 D2 7k
7k - 38:04 - 5:25/k

Fri 24th Apr 2015 W16 D3 5.2k
5.2k - 27:50 - 5:19/k

Sat 25th Apr 2015 W16 D4 10k
10k - 53:29 - 5:20/k

Mon 27th Apr 2015 W17 D1 9.25k
9.25k - 47:01 - 5:04/k

Tues 28th Apr 2015 W17 D2 9.2k
9.2k - 48:47 - 5:17/k

Thurs 30th Apr 2015 W17 D3 9.2k
9.2k - 47:04 - 5:06/k

Fri 1st May 2015 W17 D4 6k
6k - 30:38 - 5:05/k

Sun 3rd May 2015 W17 D5 90.2k Cycle
90.2k - 3:35:17 - 25.1kph

Was a cycle out to Essex and Hertford ending up in Bishop's Stortford. Time here is moving time

Mon 4th May 2015 W18 D1 5k
5k - 24:14 - 4:49/k

Wed 6th May 2015 W18 D2 8k
8k - 41:11 - 5:08/k

Sun 10th May Hackney Half Marathon 2015
21.1k - 1:38:57 - 4:42/k

This was in the diary and there was a potential I was not going to make it with work but it worked out in the end.

As you can see since holidays in March training has been sporadic. Not had the motivation or focus and I was a bit ill after holidays. Also got a weird thing happen with my heel which had me limping around for a number of days.

So I wasn't expecting much from this race and was suprised with the result. 3.5 mins slower than last year but all considered I was happy with it. Happy how I ran it and happy compared to how it went last year. I started out a bit slower and then picked it up as it went along. Nice lunch after and some beers!