Running on empty.

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.

Ososlo

Greenmachine wrote: »

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.

Maybe just take a few days off completely and let it settle.
Try R.I.C.E. - Rest -Ice -Compression -Elevation
When you do get back into it take very easy and go really slowly maybe on grass or trail if possible.

If you are seeking medical attention a physio therapist might be better than a doctor and try and get one who understands runners and running related injuries if possible.
Best of luck. I got a lot of niggles when I started out too. I think it's fairly normal. You just gotta be very patient and progress as slowly as the body wants to go. Don't ever force things.
Foam rolling is brilliant and if you regularly roll out your calves and TFL it might help the knee issues.

tipping

Ososlo wrote: »

Maybe just take a few days off completely and let it settle.
Try R.I.C.E. - Rest -Ice -Compression -Elevation
When you do get back into it take very easy and go really slowly maybe on grass or trail if possible.

If you are seeking medical attention a physio therapist might be better than a doctor and try and get one who understands runners and running related injuries if possible.
Best of luck. I got a lot of niggles when I started out too. I think it's fairly normal. You just gotta be very patient and progress as slowly as the body wants to go. Don't ever force things.
Foam rolling is brilliant and if you regularly roll out your calves and TFL it might help the knee issues.

Agree with all of the above. Had loads of niggles and I found a good Physio recommended from here, did the strengthening exercises and built up very slowly. Mixed running with cross training to maintain the fitness and also find the foam roller very good.

Greenmachine

Ososlo wrote: »

Maybe just take a few days off completely and let it settle.
Try R.I.C.E. - Rest -Ice -Compression -Elevation
When you do get back into it take very easy and go really slowly maybe on grass or trail if possible.

If you are seeking medical attention a physio therapist might be better than a doctor and try and get one who understands runners and running related injuries if possible.
Best of luck. I got a lot of niggles when I started out too. I think it's fairly normal. You just gotta be very patient and progress as slowly as the body wants to go. Don't ever force things.
Foam rolling is brilliant and if you regularly roll out your calves and TFL it might help the knee issues.

Unfortunately as I am relying on the medical card, if I want a physio, I will need a referral from my GP. Can't swim no access to a gym or a bike at the moment so not sure how else I can cross train. Not sure if walking is different enough to count as cross training. I intend to use it to maintain endurance if niggles prevent me running in future.

Greenmachine

Pleased with today's run overall.
Today I ran an uninterrupted 28 mins. Awesome stuff. Went slightly faster than I had intended, but maintained pace throughout the run. Heat felt like a factor again. A week an a bit to go, assuming no more injuries for c25k.

Duration 40:37
Distance 7.35km
Avg Speed 10.86km/h

Ososlo

Great going with the 28 mins Greenmachine! Congrats!!!! I remember that particular session really well. A great milestone to reach. You know now you'll complete the programme

Hope the knee behaves for you now.
Any pain from it since?

Greenmachine

Ososlo wrote: »

Great going with the 28 mins Greenmachine! Congrats!!!! I remember that particular session really well. A great milestone to reach. You know now you'll complete the programme

Hope the knee behaves for you now.
Any pain from it since?

Last major hiccup pain wise was the end of May, where I took a little over a week off. I had a slight niggle for a day or too after Week 8 day 1. Just ran Week 8 day 2 now. I will know as the day goes on, how it is likely to be over the next for days.

Greenmachine

Another day down. A little apprehensive about today, as I was expecting it to be really warm. Noticing more and more similar faces on a few of my routes. All very similar to the last few run, only today I had very little flat spots lots of uphill and downhill.

Like my last session, split was approx 5 minute warm up, 28 minute run, 5 minute cool down. Working off the recording which is a little longer than the suggested times.

Duration 41:02
Distance 7.57km
Avg Speed 11.07km/h

Greenmachine

Almost finished the c25k stage of my journey now. I have my sights set on the clontarf 5 mile now. Keep my route pretty flat this time out less than 10% hills to get try and get a little more distance in today. Conservative bit of extra distance achieve but I'll take it. Felt pretty tired this morning so, today was always going to be hard work.
Duration: 41:14
Distance 7.71km
Avg Speed 11.22km/h

Greenmachine

Grand run today. Felt a little terrified at the prospect of running a whole 30 minute today, but a quick reminder that I had already completed 3 runs at 28 minutes helped me throught it. I think starting off a little fast on the first 2km of the run set me a little off but slowing down a tad saw me sail through.

Duration: 44:08
Distance 8.17
Avg Speed 11.11km/h

Bungy Girl

Well done Greenmachine, that's a great milestone to have reached. Good for you. When do you think you'll race a 5K ?