Running on empty.

Greenmachine

Here begins the log of Greenmachine as he embarks on the couch to 5k challenge. Some background. Anything I say around long-term goals may be subject to change if I were to catch the running bug. Right now, my ambition does not lie with longer distances. Previously running experience? I ran the beep test when I was about 13 and was one of the better performing participant in my class. Tried out for track and field, performed badly and gave up on running. That was 20+ years ago. Trained between 2000-2007 or so for physical strenght/mass, bodybuilding type lifestyle with minimum cardio, i.e max 10 minutes warm up and 5 minutes cool-down.
Trained with kickboxing in 2010, I think for about 6 months, but left before getting graded. Within about the 2nd month, I was attending 4 times a week.
Smoker: Yes. smoking since 1993, with one spell of almost 3 years when I quit. Mostly light smoking around 10 cigarettes a day. I was down to 1 pack or so a week, the last two years or so, had my last cigarette friday 27/03/15.
Weighlosss goals?: No, (I will be watching this, so my weigh does not drop too low) I will only report on my weigh if there are any big change in it)
Stats
Height 1.75m
Weight 60.1 kg
Gender: Male
Age: 34 (35 from end of April)

Goals

5k sub 25 minutes
10k (Complete 10k, considering the clontarf 10k which is relatively flat for my first 10k)
10k

Greenmachine

My first running session was yesterday evening. I am working off the nhs "Couch to 5k"
I expect my biggest challenge will be pacing, particularly as the running sessions get longer, I will be need to be conscious of my running speed, so I don't burn out. Like others have stated, if the leap is too much, or I have pushed the pace too much, I will repeat a week. Week 5 in particular seems like a large leap.
I tracked yesterdays run with the endomondo app. Terrain was relatively flat. Stats below as reported by endomondo.

Duration 32.21
Distance 4.50km
Avg Speed 8.34 km/h
Avg Pace 7.12 min/km
Max Speed 16.98km/h
Max Pace 3:32 min/km
Calories 370 kcal
Hydration 0.10l
Min Altitude 46.0m
Max Altitude 88.0m
Total Ascent 80.m
Total Descent 82.0m

Next log due Tuesday 1/04/15. I may exclude calories, or terrain info from subsequent run, if the terrain matchs a previous run.

Murph_D

Best of luck with this. Dont worry at all about pace for now. Just hit the time/distance goals and you're well on your way.

FBOT01

Best of luck with your goals and the log. If there is a parkrun near you, get yourself registered as it would be a great yardstick to watch the times come down as the training progresses and your edge towards your sub 25 goal.

Greenmachine

I was itching to run again yesterday. I held out till today, to ensure adequate rest between runs. Took a few detour so I didn't have to stop at pedestrian crossing.
Ended up on a longer route than yesterday. A short uphill stretch this time.
2 for 2 on the c25k stopping on me, Initially a minute or two in and then into the last run which I ended up cutting short. Ended with a walk of about 10 minutes to return to starting point. Distance has been covered, just a question now of gradually picking up the pace.
Duration 39:43
Distance: 5.48km
Avg Speed: 8.28km/h
Avg Pace: 7:15min/km
Max Speed: 19.07km/h
Max Pace 3:09min/km
min alt: 45
max alt: 84
Total Ascent: 135.0m
Total Descent 147.0m

Would be grateful if anyone could tell me the default download location of the files to an android device. I have downloaded file to phone but can't find. Twice now when I have played the file from the nhs website, I have had playback problems.

Greenmachine

Run 3 Week 1.
I found this run the hardest of the three this week. I think I might have been slightly dehydrated in hindsight before beginning this run.

I still think it was consistent enough with the rest of the runs this week. I think it will be Monday before I begin week 2, to ensure I am completely ready for week 2. May take a 2.5km or so walk slower than my normal pace. Edit (this walk might happen Saturday, midway with my rest period)

Duration 35:25
Distance 5.10km
Avg Speed 8.65km/h
Avg Pace 6.56min/km
Max Speed 17.80km/h
Max Pace 3.22min/km

Greenmachine

Just had the walk this morning. Exploring a new route. Trying to avoid road work on previous route. Only including distance and time today. Next run tomorrow afternoon.
Walk
Duration 24:54
Distance 3.04km

Greenmachine

Week 2, Run 1

Hardest session so far. Pushed myself to much on the first few jogs. I was feeling pretty burned out after the third jog. I had to slow down the pace on the last 3 jogs.
Went a little over on time just getting back to point A. Suffered a little from the heat. If weather is similar for Wednesday, I will limit myself to a single layer. Hoodie on top of t-shirt definitely wasn't needed.

Covered first 5k in approx 33:30

Duration 36:29
Distance 5:34
Average Speed: 8.78km/h
Average Pace 6.50 min/km
Max Speed 17.67km/h
Max Pace 3:24min/km

Greenmachine

Week 2, Run 2

Made a point of slowing down the first few jogs so I could push myself a little bit on the last two. Got pain on the outside of my left knee on my 2nd to last jog so I ended up going slower on my last jog than I intended. I had a little more gas in the tank but because of the knee slowed down the remainder of my workout.

Duration 33:51
Distance 4.93km
Avg Speed: 8.73km/h
Avg Pace 6:52min/km
Max Speed: 17:14km/h
Max Pace 3:30min/km

Next step. Read up, on how best to deal with knee issues. Some rest may be in order.

Greenmachine

Week 2 sessions Breakdown
5 minute warmup walk
(90 second jog + 2 minute walk)*6
5 minute cool down walk.

Greenmachine

Week 2 Day 3

I have been taking care of my knee the last few days. Applying ice 3 times a day, keeping it elevated, keeping it relatively rested with no strenuous exercise. Went off for today as normal but cut this session short. Knee pain has returned on my left side, accompanied this time by pain in my lower calf and the same side.

Looks like I will be repeating week 2 already. Might need to give it a full week this time, before starting again.

Partial workout

Duration 20:09
Distance 3.05km
Avg Speed 9.08km/h
Avg Pace 6:36min/km
Max Speed 17.25km/h
Max Pace 3:29min/km

Going to look into get a wrap for my knee. Open to suggestions on what I need.

Greenmachine

Week 2 repeat session.

Duration 35:28
Distance 5.44km
Avg Speed: 9.20km/h
Avg Pace 6:31min/km
Max Speed 23.22km/h
Max Pace 2:35min/km

Covered first 5km in 31:49. Set out with the intention of slowing my jogging pace in preparation for Week 3, 3 minute jogging sessions. Alongside this I jogged addition 15 second or 20 seconds longer on the sessions. Times purely guesttimates, some may have been longer. For the last jog I pushed myself a little harder and might have managed an extra minute or so. I concentrated on my breathing a little more on the last two jogs, and they felt a little easier as result.
Slight niggle in my knee at the start of the session but no pain as such.
Overall Really pleased with today's session. My feeling is I will do one more session like this before moving onto week 3. I have a route in mind for Saturday with a few more uphill stretches on it, but less pedestrian and interacting with traffic.

Vito Andolini

Hi green machine,
Best of luck with the log and goals, I was similar to you starting off. Had smoked ect, but had weight to lose, the best advice I could give you for the time being is forget about pace on the runs, it really doesn't matter about pace, this will come in time but for now time on your feet is more Important, no point going to hard too soon you'll end up wrecked or injuryed.

aquinn

Greenmachine wrote:

Age: 34 (35 from end of April)

The BEST time of the year for a Birthday!

Greenmachine

Vito Andolini wrote: »

Hi green machine,
Best of luck with the log and goals, I was similar to you starting off. Had smoked ect, but had weight to lose, the best advice I could give you for the time being is forget about pace on the runs, it really doesn't matter about pace, this will come in time but for now time on your feet is more Important, no point going to hard too soon you'll end up wrecked or injuryed.

Just putting up the data from my sessions. Aim is to slow jogging sessions each week as the jogging intervals get longer. Don't have specific distance or speed goal at the moment, aim each time is to finish the session.
Log is mostly for me so I can mark progress, overtime

what the heck

Good luck with the c25k challenge! After a number of years of not running I've just started back with this.

Be careful of your knee! I had a problem with my knee when I was last running. I thought I could run it off and it would be ok. It wasn't. It was my Iliotibial band, which I'd never heard of before. It was excruciating!! It is a band of tissue that runs up the outside of your knee and goes from your hip to your shin and helps stabalise your knee joint. It can be caused by overuse, doing too much too soon (I did this), not helped by running on heavily cambered surfaces or downhill running.


I can't link it (new user) but google Iliobial band syndrome and see the Runners World link for explanation.

And don't try to get fast now - just work on getting to the 5k first, then speed after that. One thing at a time. (I did week 2 last night in 31mins and covered 4.4km and I'm a non smoker who cycles to work everyday)

Greenmachine

Week 2 Second repeat session

Distance 5.42km
Average Pace 6:29min/km
Time 35:05

Much like the last session, I aimed to jog a bit longer than the required time on each jog stage. I am still anxious about both 3 minute jogs, in next weeks session. I try to ease back on the pace, to ensure I can jog comfortably for the 3 minute steps.
If I understand week 3 properly after the warm-up there will be a 90 second jog, followed by a walk then a 3 minute jog, followed by a walk, repeat the above and a cool down. Not plans to go any longer than the prescribed time at least not on the first day. I will have to be more conscious of pacing myself.
Silly I know but, I have already looked at week 4 and 5, and there are some pretty big leaps, in the length of the jogs. I suspect that distance/pace will likely drop over what I have managed in my week 2 repeat sessions. Hopefully I will get enough of a feel, to judge a suitable pace, for week 4, during week 3.
The session itself, I am pleased with, it had a few uphill stretches in it, my last jog was entirely uphill, not intended, it was just the ground I had covered coming to the end of my session. Run was on tarmac paths unlike my previous runs, which had been on concrete paths.

annapr

Greenmachine wrote: »

Week 2 Second repeat session

Distance 5.42km
Average Pace 6:29min/km
Time 35:05

Much like the last session, I aimed to jog a bit longer than the required time on each jog stage. I am still anxious about both 3 minute jogs, in next weeks session. I try to ease back on the pace, to ensure I can jog comfortably for the 3 minute steps.
If I understand week 3 properly after the warm-up there will be a 90 second jog, followed by a walk then a 3 minute jog, followed by a walk, repeat the above and a cool down. Not plans to go any longer than the prescribed time at least not on the first day. I will have to be more conscious of pacing myself.
Silly I know but, I have already looked at week 4 and 5, and there are some pretty big leaps, in the length of the jogs. I suspect that distance/pace will likely drop over what I have managed in my week 2 repeat sessions. Hopefully I will get enough of a feel, to judge a suitable pace, for week 4, during week 3.
The session itself, I am pleased with, it had a few uphill stretches in it, my last jog was entirely uphill, not intended, it was just the ground I had covered coming to the end of my session. Run was on tarmac paths unlike my previous runs, which had been on concrete paths.

Does the total time include walking intervals? If so, your running pace is not bad at all. The above wouldn't be a bad time for an easy continuous run for a lot of us on here!

Greenmachine

annapr wrote: »

Does the total time include walking intervals? If so, your running pace is not bad at all. The above wouldn't be a bad time for an easy continuous run for a lot of us on here!

I set the timer on endomondo, and then hit play on the file. I start walking straight away, the intro is usually about a minute or two. Admitedly walking an extra minute or two at the beginning. Down to how the file is playing on the phone at the minute, if I close the window, after starting the file it stop, so I prefer to start as soon as I hit play. I try to finish near my doorstep, if I still need to walk a few minutes to get home, I will do that before hitting stop on endomondo.

I have not moved onto week 3 just yet, I realised toward the end of my last session, that I had a sore throat coming on. I am largely over it now.
Today I went for a walk instead.
Long walk in fairness. I was checking a new route to take, to pick things interesting in week 3. I am a stickler to keep moving. If I am stopped for traffic lights, I will turn instead and when there is a gap crossed and move back on my route.
Basically went in a square today, beside a 300m or so walk to the main road from my front door each way. Started timer when I was on main road today.
Admittedly I am a faster walker, it is what I have based my target 5k time on a fraction of my walking pace per km, around the 2/3 rate. So would aim to jog 50% faster than my walking pace by the time I enter a race. Figure my speed is near enough in the intervals. What I lack now is endurance.
All going well, I will start week 3 on Thursday.

Today's walk
Distance 5.57km
Avg Speed 7.33km/h
Duration 45:35

Greenmachine

I have been downloading the individual files to my phone for this from the nhs website. I went to download the third file and it is not co-operating. I reset my phone and tried again, this time it download but refused to open. File had a different icon than week 1 or week 2 file. Frustrated now. My starting week 3 is dependent now on having a file to play.
OH managed to opened the podcast to her windows phone, with a podcast player pre installed on her phone. Decided to download a player, getting a message now saying there is no room on my phone. Get the setting and I have 399Mb free. Can't imagine a file player being particularly large. Might have to wait till morning to try again. Was looking forward to my session tomorrow.

Download to computer is not even an option as the phone is refusing to mount to my laptop.
*I have managed to get it downloaded, relieved but think it was kind of pot luck i got it to work.
I noticed when I had tried to download the page was displayed differently and missing, some of the supporting information.
put the search term "can't download c25k nhs ireland android" into google and my computer. Layout looked good. So tried it on my phone.
All good now, will download the rest of the files now, while I still can. Then off to bed and a early c25k session tomorrow.

Greenmachine

Week 3 Part 1

This weeks split
1. 5 minute warmup walk
2. 90 second jog, 90 Second walk
3. 3 min jog, 3 minute walk
4. repeat step 2 and 3

Change my earphones today for one with clips for my ears. Sound not as good as on the old one, and cable longer. Ended up catching the wire on my arm swings when jogging. Sound died on me at one point and I ended up guesstimating my first jog. Got sound going again, looks like I had managed to jump the recording a minute or two. When I got it playing again it was coming to the end of the first jog. First jog and walk interval a little off as result. Managed to cope with both 3 minute jogs without resorting to walking. Today felt particularly hot, and ended up breaking a fair sweat.
Next session I will aim for an earlier time.

Stats
Duration 33:03
Distance 5.07km
Avg Speed 9.21km/h
Max Speed 15.38km/h

Consistent with last week. Expected to see an drop in avg speed. 2 more sessions for this week. Expect next week to be a real challenge. A near doubling of total jogging time, and a drop in walking time. Slower pace next week for sure.

Greenmachine

Just 25 min walk today, approx 3km. Tomorrow for next session.

Greenmachine

Week 3 Session 2

Early morning session this time. No interruption with playback today. Recordings should be more accurate than Thursday.

Duration. 37:05
Distance. 5.61km
Average Speed. 9.08km/h
Avg Pace 6:37min/km
Max Speed 15.83km/h
Max Pace 3:47 min/km

Overall in line with what I expected. Max speed and Average pace dropping slightly to allow me to run for a full three minute. The 2nd three minute session fell neatly inside the third kilometer. As result I have had a single km which fell within my target 5k pace.(4:37)
Not sure if this is repeatable just yet, once the rest periods shorten next week. Going to focus on getting through each day. Last session of week 3 will be either Monday or Tuesday, I think depending whether I have a few birthday drinks on Sunday.

Greenmachine

Week 3, session 3

Nothing too crazy done last night, however I slept poorly so my running intervals were slower than in previous sessions. Ran this morning around alot of houses, up and down cul de sac etc. Between the sleep and zig zagging everything was a bit slower. Finished closer to the end of the recording, so there was no extended walk at the end.

Duration: 27:34
Distance 4.19km
Avg Speed: 9.12km/h
Avg Pace 3:36 min/km
Max Speed: 16.63km/h
Max Pace 3:36min/km

Overall I am happy. I seem to have got rid of some of my big burst of energy seen in some of week 1 and 2, where speeds at time were in the 20's.
Dreaded week 4 only around the corner. Slower pace again, and hopefully I can run full 3 and 5 minute intervals. Biggest obstacle I think will be recovery. Can't control that hopefully, I manage pace alright.

what the heck

Good on ye! I'm right about where you are along the c25k journey. I'll have Wk3 D3 this evening. Feeling ok, but like you, daunted by the big jump in week 4! But I think the more we fear it, the more likely it is that it will beat us. I'm not worrying about speed right now, just building up endurance.

How is your knee doing? Have the aches of the past while eased?

Greenmachine

what the heck wrote: »

Good on ye! I'm right about where you are along the c25k journey. I'll have Wk3 D3 this evening. Feeling ok, but like you, daunted by the big jump in week 4! But I think the more we fear it, the more likely it is that it will beat us. I'm not worrying about speed right now, just building up endurance.

How is your knee doing? Have the aches of the past while eased?

Had a slight niggle after Saturday. No problems today. I am sure my runners are contributing. I need a support shoe, and have a rubbish pair from penneys at the moment.
Getting a proper pair at the end of the week. Took me longer than I would have liked to save. €130 takes a while to save when your unemployed.
I have had my gait analysis etc done, had no idea they would set me back so much. Most likely I'll be using New Balance 860v5 in weeks to come.

Good luck with your session today. Any 5k in the pipe line. Not commited to any myself yet.

what the heck

Greenmachine wrote: »

Had a slight niggle after Saturday. No problems today. I am sure my runners are contributing. I need a support shoe, and have a rubbish pair from penneys at the moment.
Getting a proper pair at the end of the week. Took me longer than I would have liked to save. €130 takes a while to save when your unemployed.
I have had my gait analysis etc done, had no idea they would set me back so much. Most likely I'll be using New Balance 860v5 in weeks to come.

Good luck with your session today. Any 5k in the pipe line. Not commited to any myself yet.

You'll feel much better with the proper support - less tiring on your feet and legs.

No 5k runs committed to either, though I'm aiming for a park run in Marlay in mid June I'd say.

Greenmachine

what the heck wrote: »

You'll feel much better with the proper support - less tiring on your feet and legs.

No 5k runs committed to either, though I'm aiming for a park run in Marlay in mid June I'd say.

I am thinking about Raheny myself once I am finished C25k, or perhaps towards the end. Basically when I can run a full 5k without stopping.

Greenmachine

Week 4 Run1:

This week
5 min walk
3 min jog
1.5 min walk
5 minute jog
2.5 minute walk
3 minute jog
1.5 minute walk
5 minute jog
5 minute walk


Earliest run yet and it was a tough one. Realised in the first 5 minute that my pace was too fast, ended up dialing down the pace a couple of times here but completed jog without resorting to walking. Aimed to set this pace for the remaining 3 and 5 minute jogs. Complete the rest without consciously altering my pace.

Duration 34:20
Distance 5.68km
Avg Speed 9.93km/h
Avg Pace 6:03min/km
Max Speed 16.38km/h
Max Pace 3:40min/km

Keep down max speed but needed to drop it still to complete all the runs success. Repeat same 2 more time week 5 looks scary still.

Greenmachine

Week 4 Run 2

Another early morning run today. Oversall the run was more uphill than the last run. Open 3 minute was entirely up hill. Most of the last 5 minute run was pretty uphill. In the new runners(new balance 860v5's today), running socks and wicked shirt. Run felt slower than it actually was. I was more conscious of not pushing it too hard early on. Less adjustment of pace required. Max speed down, which I am aiming for with the longer runs on the way.

Duration: 34:38
Distance: 5.56km
Avg Speed 9.64km/h
Avg Pace 6:14min/km
Max Speed 14.78km/h
Max Pace 4:04min/km

One more run this week, then things get interesting with Week 5 only around the corner.

Greenmachine

Week 4, Run 3

Made it through week 4 in one piece, delighted.Day 1, this week, I think was the best of the three.
Pushed myself a little longer on the last 5 minute to get an extra minute or two out of it.
First two runs next week not looking as scary now. 5 p 3 will definitely be a killer.
Pace virtually identical to previous 2 up to the 4 km mark, 24:00, 24:01, and today 24:27. End stats

Duration 35:04
Distance 6:03km
Avg Speed 10.31km/h
Avg Pace 5:49min/km
Max Speed 16.96km.h (quickly crossed road here, in the zone)
Max Pace 3:32

Nothing in mind for 5 p 1, as less running overall. Would be happy to match todays output for 5 p2. No idea for 5 p 3, any improvement would be welcome here. Would be suprised to make the 20 minutes without running into a wall.

Greenmachine

Week 5, Day 1

All seemed to be on par for the first few km, but found it difficult to get through the last run. Even my recovery walk suffered a slower pace, than my natural walk. Not sure what was the biggest factor, slept poorly last night, my congestion or the rain. Not enough miles to recognise the merit in the variable. Should have been straight forward enough, a reasonably flat course. Maybe the downhills stretches more than out weigh the uphill stretches on the bumpier sessions than the flat ones. Route seems accurate on Endomondo so distances should be correct.

Duration 33:31
Distance 5:47km
Avg Speed 9.79km/h
Avg Pace 6:08min/km
Max Speed 15.85km/h
Max Pace 3:47min/km

Greenmachine

Just to add todays session
Was
5 minute walk
5 minute run
3 minute walk
5 minute run
3 minute walk
5 minute run
5 minute walk

Vito Andolini

I've always found it difficult to gain on the down hills what I've lost going up! As I said earlier to ya don't worry about pace too much, as long as your getting the last run section done your flying it!

Greenmachine

Week 5 Day 2

I mixed up what was in this workout with w6, d1, so to my surprise today's workout was as follows.
5 minute walk, 8 minute run
5 min walk, 8 min run
5 min walk

Workout I am pleased with overall, apart from the route to many narrow paths with heavy pedestrian and road traffic, meant more zigzagging than I would have like.

Duration 33:24
Distance 5.50km
Avg Speed 9.88km/h
Max Speed 15.51km/h

Greenmachine

Week 5 Day 3

The day I have been fearing the most. No doubt I have made progress over the last 5 weeks or so, not enough on this occasion to be able to complete the run. Found it difficult to get going today for some reason. Today I decide to go to a park for the run. It was a mix of paths and grass running.
10-15 minute easy pace walk to get to the park.
Warm up walk and into the run. Even at the 5 minute mark, into the run I was feeling knackered today for some reason. Splits show that I wasn't going faster than in previous runs, so can't blame that. I kept myself going in the run till the 10 minute mark before I resorted to walking. Ended up having a walking break here of about 4 minute before have a 6 minute run and finishing with a cool down walk.

Duration 30:17
Distance 4.73km
Avg Speed 9.37km/h
Avg Pace 6:24min/km

Plan now is to repeat today's run on Tuesday. Depending on how close I get to the 20 minutes will decide how I proceed. Either I will keep trying for the 20 minutes straight, where I manage to get close to it, or I will bridge it using intervals of previous weeks
e.g.
Week 2 seems to offer the best flexibility for this with it's 90 seconds walk, 2 minutes running, I couldrun straight from straight through a few period, and then try to gradually increase it.
e.g (1.5 run, 2 walk, 1.5 run, 2 walk, 1.5 run, 2 walk, 1.5 run) would become
a 12 minute run
followed by 2 minute walk and and run of six minutes)

Anything close to the 20 minute and I will likely just push through till I can simply run the time.

tailgunner

My advice would be to have another crack at it next time you go out, but slow down even more. I was practically crawling around when I did it, but it's such a confidence boost to finally endure the 20 minutes. Found the remaining few weeks of the programme much easier in comparison.

Greenmachine

tailgunner wrote: »

My advice would be to have another crack at it next time you go out, but slow down even more. I was practically crawling around when I did it, but it's such a confidence boost to finally endure the 20 minutes. Found the remaining few weeks of the programme much easier in comparison.

Would be my aim to do that at least for the next attempt. I had already slowed down the pace, I think it was a bad day for whatever reason. First 2-3 covered in a longer time than previous weeks with intervals. I want to weep now because my knee is aching today on one side. Time to rest it up, before I make a new attempt. Might even ease myself into one of the earlier interval sessions so I get a feel for how the knee is doing after it's rest. Think I will remove the park from the next run. Maybe the terrain didn't suit me.

Greenmachine

Week 5 Day 3 Repeat
A personal triumph today, ran an uninterrupted 20 minutes today. It's been 5 day since I last went out. I slowed down on previous runs. And when ten minutes came, I decided ot push for 5 minute more, around the 13 minute mark, I was pushing for landmark, just as far as the next junction, or a referendum poster etc. Minute 15 came and I continued on, things felt more difficult and I felt ready to walk about a minute later. I kept moving and by the time minute 18 of the run came along, it was just a question of seeing how close to the 20 minutes I could get. In the moment that I hit minute 20, I strangely wondered if that was it. I expected to be lying on a pile in the ground. Not the most tiring run, I have made in these few weeks but the most challenging.
Looking forward to next week for my last two interval before, it becomes all about endurance.

Duration 31:05
Distance 5.16km
Avg Speed 9.95km/h
Avg Pace 6:02min/km
Max Speed 15.25km/h

Greenmachine

Week 6 Day 1

Today's split

5 minute walk, 5 minute run, 3 min walk, 8 min run, 3 min walk, 5 minute run, 5 minute walk.

Pleased with today. Pretty consistent with the last few weeks. Reminding myself not to push myself too hard. Only 1 more run with intervals before I will be fully into running without interruption mode. Running 25 minute actually feels believable now that I managed a 20 minute run uninterrupted on only my second attempt last week.

Duration 36:06
Distance 6.04km
Avg Speed 10.04 km/h
Avg Pace 5:59min/km
Max Speed 16.00km/h
Max Pace 3:45min/km

Greenmachine

Week 6, Day 2

It was a good one. Mind today was telling me I wasn't able to keep going even on the first run, but I pushed through, recovered well with the three minute walk break The 5th 5km I covered was downhill the first 3/4 and flat for the last quarter. Went a little faster than I should have on the last downhill bit, but had enough left to finish the second, ten minutes. Roll on day 3 of this week. Slow pace, would be terrific to complete next one first time around. Last big leap, of the c25k challenge.

Duration 34:35
Distance 6.05km
Avg Speed 10:49 km/h
Avg Pace 5:43 min/km
Max Speed 17.25 km/h
Max Pace 3:29 min/km

Ososlo

You really are flying it Greenmachine! Well done so far.
Have you got a race picked out for when you finish the programme?

Greenmachine

Ososlo wrote: »

You really are flying it Greenmachine! Well done so far.
Have you got a race picked out for when you finish the programme?

Hi, no car at the moment so limited to Dublin mostly. It might be tight as far as finishing the c25k program, but I am thinking the Dockland 5K, June 18th. If I can get my pace right to go the distance.
A little luckier than some, I guess, no high BP, cholesterol, or weight to contend with. From looking at other logs, I can tell that I am faster than most at this point. Stupid I know, but I feel slow, so I have to keep reminding myself that really I am not, and to ease up, especially now, that I have done my last interval of the program. Tempted to do a few run around a football field maybe closer to the race, to rest up the knees. Won't be able to emulate the route that well without getting out there, but at least it will be flat.

Ososlo

Any Parkruns near you?
Yeah you're pretty fast for a C25ker! Half the battle though really is staying injury-free so definitely try to ease up in training a bit and concentrate on covering the distance rather than focusing on the paces until you start racing or doing specific speed session.
Best of luck!

Greenmachine

Ososlo wrote: »

Any Parkruns near you?
Yeah you're pretty fast for a C25ker! Half the battle though really is staying injury-free so definitely try to ease up in training a bit and concentrate on covering the distance rather than focusing on the paces until you start racing or doing specific speed session.
Best of luck!

I am out near raheny sometimes, so that might be an option as far as parkruns go.

Greenmachine

Week 6 Day 3

Slept poorly last night and managed to stub my toe this morning.
Not sure what to make of today's run. Endomondo Seems to have messed up some of the data points. Firstly at the 6 minute mark then again every 5 minutes or so almost like clockwork. Split suggests very similar pacing during the running stage, but looking at the route it has marked 5 diagonals across the field that I simply lapped around over and over again. Data along the main road on the way to/from the track seem to have shifted about 100ft either side of.
Normally running along roads seems to track the route pretty accurately.
Main thing to take from this is, I didn't quite make the 25 minutes. I ended up running continuously for just about 23 minutes. Lack of sleep may be to blame here. Managed to control my speed reasonably well I would say.

Duration 36:13
Distance 5.95 km
Avg Speed 9.86km/h
Avg Pace 6:05km/h
Max Speed 13.98km/h

Greenmachine

I had to take a break at the end of week 6 as my knee was acting up. I have hopefully gave it enough time to rest. I have not had it assessed yet. I will know within an hour or two. It will usually get stiff for a day or so, with movement returning after that with less. Won't ask for an assessment here on cause, this is something I will talk to my GP about.

Pleased with today. Pace felt easier. Like Week 6 day 3, I did laps of a football field. Around 20 minutes into the recording (19:59), the podcast stopped and restarted. I kept going and a few minute in and when I did not get an update from my endomondo on your next km I knew, that, it had stopped too. Introduction and 5 minute walk take about 6 going on the trend lines of previous runs, and looking at where pace increase. I ran those 6 and the first 5 minute of the run, when the file restated. I did not find the run as tiring as previous runs.
With 14 minute ran initially making 25 minutes or there about.
Once the GPS has me cutting right across the field.
Distance for those first 20 minute had initially been record as 3.31km but it has changed that itself to 3.41k. I have not seen it do that before.

Take homes for today. I ran 25 minutes uninterrupted. Can't get reliable gps in this field; might be caused by the trees on one side.

Greenmachine

I took a brand new route today. Ran much later than, I have run most of my runs the last few weeks. I have managed to avoid running in the rain till this point. I was on my 2nd km when the heavens opened up, and I just keep going.
Can't explain it but breathing felt easier today. Maybe it was the rain, or that I slept a little better last night. I thought I was flagging a bit for the last km or so of running, but time was consistent with the rest of the run.

Duration 36:41
Distance 6.72
Avg Speed 10.99
Avg Pace 5:27
Max Speed 16.31
Max Pace 3:41

Greenmachine

Another week down. Finally got to complete this week. Had problems with my knee after the last run so I have been resting. Have slept poorly the last few night so I am really please with today's run. Hottest day so far running, did not have the benefit of rain today to cool me, and the heat made the run that bit harder. Nonetheless I completed another 25 minute running block.
Next week an extra 3 minutes of running. Hoping for no more repeat of knee or sleep problems.

Duration 36:06
Distance 6.58
Avg Speed 10.94km/h
Max 15.65km/h

Ososlo

Great going. Good luck with the next session.
Will you still do Docklands 5k if the knee behaves?

Greenmachine

Ososlo wrote: »

Great going. Good luck with the next session.
Will you still do Docklands 5k if the knee behaves?

Too tight I think knee is aching again today. Watch this space. Looks like I will have to see the doctor at this stage about it. Biggest issues now is I don't feel any pain during my running, it is only coming on after.