To Hell In A Handcart

Dubgal72

Don't be a stranger. You're still going to log here aren't you? Best of luck with this new chapter

MKDTH

Dubgal72 wrote: »

Don't be a stranger. You're still going to log here aren't you? Best of luck with this new chapter

Yes I hope so as I see it as a way of encouraging me to continue.

Cheers

MKDTH

Week 4

08/06

25 Mins Easy @ 10:49 covering 2.31 miles

09/06

Myrtl routine and 30 mins walking.

10/06

30 Mins Easy @ 10:31 covering 2.86 Miles

11/06

25 Mins Easy @ 11:35 covering 2.16 Miles

12/06

Rest day

13/06

The exercise bike remains in stprage so I was unsure what to do on this so ended up doing a good hour walking.

Week 5

14/06

35 Mins Easy @ 11:30 covering 3.05 miles.

not much else was done this week due to moving besides

17/06

Myrtl routine and 30 mins walking.

Ososlo

Great stuff! Nice solid training there and good to see you building back up sensibly.

Dubgal72

Took the words out of my mouth Os Keep that consistency going MKDTH

MKDTH

Ososlo wrote: »

Great stuff! Nice solid training there and good to see you building back up sensibly.

Dubgal72 wrote: »

Took the words out of my mouth Os Keep that consistency going MKDTH

Cheers 'gals'.

Its very frustrating, but hopefully worth it long term.

MKDTH

Week 5 repeated due to only managing to get in one run

22/06

35 mins easy @ 11:30 covering 3.05 miles

24/06

30 mins steady @ 9:48 covering 3.06 miles

My first non easy run of the plan

25/06

Myrtl routine and 30 mins walking.

26/06

35 mins easy @ 11:57 covering just 2.93 miles due to the company (family fig) keeping the pace down.

Still no Sunday Cycling due to the exercise bike still being in storage.
Ecoli has suggested using a elliptical machine, but I don't have access to a gym either.

Racewise I still think I am a few weeks away from posting a time that I would be half happy with, so will bide my time before unleashing my 'new' legs

hillsiderunner

MKDTH wrote: »

26/06
35 mins easy @ 11:57 covering just 2.93 miles due to the company (family fig) keeping the pace down.

Great to hear the fig is back in action

Still no Sunday Cycling due to the exercise bike still being in storage.
Ecoli has suggested using a elliptical machine, but I don't have access to a gym either.

Do you have a road bike? Or could borrow one? I'm having some minor injury problems right now, and it was good to be able to get in a good cycle yesterday when I wasn't able to run.

MKDTH

hillsiderunner wrote: »

Great to hear the fig is back in action



Do you have a road bike? Or could borrow one? I'm having some minor injury problems right now, and it was good to be able to get in a good cycle yesterday when I wasn't able to run.

That was the figs last outing with me. Hates running on the lead and dodgy crossing roads without!

No I sold my road bike before I took up running and hate asking favours of people.
Sorry to hear of your injury, hopefully it's minor?

hillsiderunner

MKDTH wrote: »

That was the figs last outing with me. Hates running on the lead and dodgy crossing roads without!

No I sold my road bike before I took up running and hate asking favours of people.
Sorry to hear of your injury, hopefully it's minor?

Ah, the poor animal ...

The injury is only minor and is not a "running" injury (ribs), so I think it'll just be a few more days . The physio is on the case and I hope to be signed off on Monday!

MKDTH

Week 6

29/06

40 Mins Easy @ 11:34 covering 3.46 Miles

30/06

Myrtl routine and 30 mins walking.

01/07

30 Mins steady @ 9.55 covering 3.03 Miles

02/07

Myrtl routine and 30 mins walking.

03/07

40 Mins Easy @ 11:42 covering 3.43 Miles

04/07

Rest Day

05/07

This should be a 80 Min Cycle but I still have my exercise bike in storage.

MKDTH

Monthly Miles

January 90.00
February 85.89
March 79.14
April 113.08
May 27.98
June 27.36
July
August
September
October
November
December
Total 423.45

MKDTH

Week 7

06/07
40 mins easy @ 11:04 covering 3.62 miles

07/07
Myrtl routine and 30 mins walking.

08/07
1 mile easy, 4 x 1 min @ 5k pace, 4 x 2 mins recovery pace, 1 mile call down
@ 10:24 covering 4.00 miles!

09/07
Myrtl routine and 30 mins walking.

10/07
40 mins easy @ 11:09 pace, covering 3.59 miles.

11/07
Rest day

12/07
Still no bike work due to a lack of a bike!

My legs felt good this week maybe due to a combination of the mileage increase and the cooler weather.
I may do my first race since the MK Marathon this coming Saturday if my Wednesday run goes okay! I will settle for a sub 26 just to blow away the cobwebs!

MKDTH

Week 8

13/07
45 mins easy @ 11:05 covering 4.06 miles

14/07
Myrtl routine and 30 mins walking.

15/07
40 mins easy @ 11:12 covering 3.57 miles

16/07
Myrtl routine and 30 mins walking.

17/07
Rest day

18/07

Milton Keynes Park Run

8.32 mins warm up @ 10:42 covering 0.80 miles
and
28:04 @ 9:00 pace covering 3.12 miles. (5k)
Official time 28:09 (41 second PB).
Position 266 of 558


26:58 is my 5k record in a 10k race though so still lots to work on.

I went off near to the front due to the congestion in the first mile of this course, although with the hilly first mile, I was breathing heavily and went off quicker than I was able to sustain.
Mile 1 8:26
The first part of mile 2 was uphill, followed by a steep downhill part before finally arriving at some flat. Towards the end of the mile, the up and down hills started again with the sun really starting to already play a part. It was towards the end of the mile that I finally found my stride, but was breathing much louder than anyone around me.
Mile 2 9:19
The third mile was about keeping myself going and not letting myself walk. Thankfully this was the flattest mile.
Mile 3 9:18
I kicked to soon towards the end and then found myself slowing down again with about 100 meters remaining with at least five people going past me.
Mile 3.1 8:46
Watch time 28:04

I set off looking to pace it at 8:15 per mile which I soon realised was not on. This was yet another new course for me due to only the first 1.4 miles being the same as it was when I ran a 29:XX at this park run in January.

Another 4 weeks training awaits before I will attempt another 5k, which will hopefully be a good 90 seconds quicker.

Mcmillan has my 10k race time of 54:25 predicting a 5k of 26:12, and my Half marathon of 2:00:20 predicting a 25:56. So if I train hard, I know I have more in the tank.

MKDTH

Week 9

20/07

25 Easy @ 12:01 covering 2.08 Miles

This was more like a recovery run with it being my first since the park run. I cut the mins down from 45 to 25 for this reason.

21/07

Myrtl routine and 30 mins walking.

22/07

1m easy, 6 x 5 mins @ half marathon pace (8:50-9:10), 6 x 2-3 mins recovery, 1 mile easy

Splits

1m easy @ 12:04

6 x 5 mins @ half marathon pace (8:50-9:10)
@ 9:10, 8:59, 8:57, 9:26, 9:27, 9:34

6 x 2-3 mins recovery

All ended up being 3 mins recovery
@ 11:55, 11:41, 12:17, 12:41, 13:16, 12:09

1m easy @12:08

Total covered 6.70 miles @ 10:46 taking 72:06

Happy enough to hit most of these splits.

23/07

Football training lasting about 100 mins.
I know its not ideal but I enjoyed this more than any run since Bohermeen and may start doing this atleast once a week as another way of keeping fit. This was the first time I played in a few years so certain muscles in my legs were sore 24 hours later.

24/07

Rest day
I took this a day early to let my legs recover from two hard runs and the football in the space of five days.

25/07

Myrtl routine and 30 mins walking.
I was unsure what order to slot the plan back into after missing Thursday and then moving the rest day forward 24 hours so decided to stick to the order. My legs were still feeling the effects, aching where the had not ached for years!

26/07

45 easy mins @ 11:58 covering 3.76 miles.
This was more like recovery pace as my legs still felt slightly tender from Thursday. My thighs were like jelly by the end of the run but held up during it.

Next week

I have an 11 aside match next Thursday so think I will move my Wednesday 45 mins steady session back until Sunday and do my Myrtl routine and 30 mins walking Monday and Wednesday, with 45 mins easy on Tuesday and maybe Friday.

I need to look out for a 5 mile race in the next two months to break another awful PB.

MKDTH

I didn't get into London 2016 so may go for Milton Keynes to bury May's demon's!

A hamstring injury sustained playing football in early August, has slowed down my progress, however without any short term goals, it has enabled me to start Ecoli's plan from scratch and include the Cycling part to hopefully build my legs up better. I'm just beginning week 7 now and will finish the 16 week recovery plan just before Christmas which fits in well with starting a Marathon plan. Week 16 is 15 miles over the three days, and then I can start taking more attention to the Racing calendar and finally having some goals to work towards.

Monthly Miles

January 90.00
February 85.89
March 79.14
April 113.08
May 27.98
June 27.36
July 45.77
August 18.37
September 25.91
October
November
December
Total 513.42

Good luck to anyone taking part in DCM, not long now!

MKDTH

Monthly Miles

January 90.00
February 85.89
March 79.14
April 113.08
May 27.98
June 27.36
July 45.77
August 18.37
September 25.91
October 48.50
November
December

Total 561.92

9 Weeks into the plan and i'm now ready to do a 5k again with either this Saturday or the following one lined up. I've even looked into another park run 15 miles away as it looks flatter and should be less congested with less runners taking part. 28:09 from July looks an easy time to beat which ever course I choose.
I've been training locally which means whichever route I go to, it involves hills, so the hilly MK park run should not really cause any issues now anyway.

December the 13th is next in line with a 5 mile race with the aim of going under the only 5m time i've done of 47:35.

MKDTH

Milton Keynes Park Run 14/11/15

5k

Previous 5k Park Run Results

Milton Keynes parkrun 18/07/2015 208 266 28:09 47.13%
Milton Keynes parkrun 17/01/2015 250 325 29:54 44.09%
Malahide parkrun 14/06/2014 169 241 28:58 45.51%

Best unoffical 5k was 26:58 during Enniscorthy 10k race in Feb.

I had food poisoning last week so luckily squeezed in this race before work this Saturday instead.
I was hoping for a sub 27 but am happy enough to still be improving.
I spent the first half a mile running on mud due to congestion before hitting the hilly zig zags which left my legs feeling quite heavy. I'm surrounded by hills so hoped to of come out of this part feeling better than I did. From then on, it was just a case of keeping my strides consistent and hanging on.

Splits

8:35, 8:52, 8:48, 0:52 (7:52 pace).
Time 27:14 (8:45 pace)
Official Time 27:17 (52 second PB).

One thing I do want to improve on is not ever being able to get under my pre race target.

Enniscorthy 10k aim was sub 54, actual time 54:27
Bohermeen Half Marathon sub 2 hours, actual time 2:00:20
Milton Keynes 5k Sub 27, actual time 27:17

Its like I mentally let myself off as I think I'm near enough to hitting the target.

Food for thought anyway.

Next up, a 5 mile race in mid December with an easy looking 47:35 to beat!

MKDTH

Monthly Miles

January 90.00
February 85.89
March 79.14
April 113.08
May 27.98
June 27.36
July 45.77
August 18.37
September 25.91
October 48.50
November 54.64
December

Total 616.56

MKDTH

In other news, after consulting Ecoli, I will be starting the Hal Higdon Novice 2 Marathon plan, but with a difference! Instead of following the plan by doing miles on each run, the plan has been tweaked to do each run by mins instead.

I'm looking forward to starting this between Christmas and New Year once my road back to fitness current plan is out the way, including a five mile race on the 13th to hopefully squeeze in my 4th PB of 2015.

MKDTH

Festive5 Sunday 13th December 2015 at 9.30am
Stanborough Green, Welwyn Garden City, 5 Mile Race

Official Time 43.53 139th of 217.
Unofficial time of 44.09 average 8.51
8.43, 8.33, 9.01, 9.03, 8.49

I was always on for a PB seeing that my only previous 5 mile was at Clontarf last summer when I ran with an injured shoulder and clocked a very beatable 47.35 that day, but I'm happy to take three and a half mins off.
I went out aiming for a sub 45 with my watch set to 8.45 per mile to try and go for sub 44 which seemed to work quite well.

This is my 4th PB of the year to go with my 10k, Half Marathon and 5k PB's.

A 10 mile race and the full marathon are the 2016 races still with easy PB'S to beat!

MKDTH

Monthly Miles

January 90.00
February 85.89
March 79.14
April 113.08
May 27.98
June 27.36
July 45.77
August 18.37
September 25.91
October 48.50
November 54.64
December 48.83

Total 665.47

MKDTH

Late NYR are to do more miles in 2016 and beat the following PB'S.....

5K 27:17
5 Mile 43:53
10k 54:27
10 Mile 1:41:58 (easy to beat)
Half marathon 2:00:20
Marathon 5:45:28 (easy to beat)

Pacing Mule

Always nice to see the results matching the effort put in.

Best of luck this year.

Utdfan20titles

Do you have any ambitions to have a go at a triathlon in 2016? It seems you have already mastered two of the three disciplines. How's your swimming?

MKDTH

Pacing Mule wrote: »

Always nice to see the results matching the effort put in.

Best of luck this year.

Cheers dude, I'm a long way behind you now, but can hopefully use yourself as a goal as to what can be achieved!

MKDTH

Utdfan20titles wrote: »

Do you have any ambitions to have a go at a triathlon in 2016? It seems you have already mastered two of the three disciplines. How's your swimming?

No, I am a very weak swimmer but may go for a dualathlon in a few years once I have my PB's down to average times.

Chivito550

MKDTH wrote: »

Late NYR are to do more miles in 2016 and beat the following PB'S.....

5K 27:17
5 Mile 43:53
10k 54:27
10 Mile 1:41:58 (easy to beat)
Half marathon 2:00:20
Marathon 5:45:28 (easy to beat)

Your 10km pace is faster than your 5km pace? Something a bit amiss there.

MKDTH

Chivito550 wrote: »

Your 10km pace is faster than your 5km pace? Something a bit amiss there.

Nope, this is correct!

I trained really well in early 2015 with decent 10k and half marathon times, but never got time to do a 5k during this period.
I did a 54:24 in Enniscorthy and 2:00:20 in Bohermeen.
My quickest 5k in the 10k Enniscorthy race was 26:58, but I don't see that as my real 5k PB.

I've never done a 5k race when anywhere near my best which is why you see such a difference.

MKDTH

First race of the year signed up!

Trim 10 mile is the chosen one, and barring injury will be an easy pb of 1:41 to beat. It fits in perfectly with a trip back to Ireland.

This will leave a nice gap before I take on a half marathon in March.