Roads? Where we're going, we don't need roads

The Black Oil

Starting this really to be accountable to myself in general and in advance of the DCM come October. I'm following the novice thread, which is great.

Background

I got into running in 2011 thanks to C25K (via boards). I moved to 10k and generally kept that going. Personal stuff reduced my interest in running quite a bit during 2014 and I fell back to 5k. I was injured a few weeks ago and revisited my GP earlier this week to get the all clear. That's now out of the way and I'm OK to resume running, yay.

The story, so far.

May 6th: As per my GP's advice, I ran 1.25km nice and easy to get back on the horse. Happy camper.
May 8th: I have written up a few notes based on the novice thread. I'm going to carry around a notebook in my bag I bring to work in case I think of anything. I hate writing notes in my phone. :P Also I emailed someone I was talking to before as she was training for the Manchester marathon. Want to see how she got on.

Hi, log sub-forum. Bed time shortly, talk soon.

The Black Oil

Just dumping a few bullet points at the start here with things I'll need to come back to again and again.

Expectations/Challenges
It’ll be hard
Need a reasonable level of fitness

General advice
Run slowly, slowly…
Already run 3-4 times per week
Longer runs at the weekend
Listen to your body

Keeping this post from nop98 to revisit http://www.boards.ie/vbulletin/showpost.php?p=99632434&postcount=160

Possible barriers
Head
Procrastination
Laziness
Apathy

Motivation

A fit TBO is a happy TBO.

Practical stuff
Ditch the earphones
Runners - grand
Socks – low profile OK re blisters?

Plan, Ted
Hal Hagdon Novice 1
Try not to miss runs. Don’t make up for lost days

Logging mileage, etc

Reading the new posts in the novice thread, caught the link on stretching - need to have a read, particularly as I fairly passive about doing it.

Also, time to dust off the bike, methinks. It's been about 6 months.

The Black Oil

Out for a cycle earlier, 14km. Moderate hill out the way out, long enough downhill on the return at one point, so pretty easy from that perspective. Stopped at a castle. Was overtaken by a few speeding bullet type cyclists. Also, an out of service Dublin Bus bus vehicle was on a short cut back to town. Passed a field where a kid appeared to have what looked a drone. Got home, returned the bike. Sun was pretty much gone, was a little chilly. Out for a very short run, as per doctor's instructions. Cold hands after a I got back, as in, almost too cold to type. Digits were a little stiff. Similar to when I was trying to count tokens at Park Run a while ago. Left the electronic device and earphones at home.

The cat decided to lick the back of my bare legs earlier. First time for everything...

Tune of the day: Yusuf Islam - Don't Be Shy

The Black Oil

Oops. Neglected this.

My recap of Dublin marathon training can be found here and race report here.

Yesterday and today was fitness assessment time at the gym. Used some machines (with guidance), tiring! Warmed up on the treadmill and cross trainer. Treadmill pace (first run since DCM) was probably too fast, certainly compared to how I run outdoors - remember the early DCM advice we got about slowing down? Yep. Shoulder press machine was OK, the other one I forget the name, but you pull yourself up and bring your chin up to the bars. Felt a bit faint after 2 x 12 that so took it easy for a few minutes. Obviously I now dislike that machine intensely. :P I'm too lightweight for a decent amount of press ups. Quite hungry after this session.

The Muppet

Saw the date on the first post and wonderdd how come I hadn't seen this
log before, four posts in I realised why, The best of luck with the log TBO, I,m hope the updates will become a little more regular:D

I Hate those upper body strength routines too, I've runners arms , they are not build to be lifting anything heavier than a pint.

The Black Oil

Pull up machine, now I say it it's obvious. Bit sore today owing to not being used to upper body work outs. Gym is closed for a few days next week, chance to swim or do something else, or some of the routines at home.

The Black Oil

Tues - 5k
Weds - 5k
Sat - Soft park run, 32:57. Gym - remembered most of the exercises, didn't do them all. They were split over two days when the instructor showed them to me. Some new machines have been installed. Mostly middle aged folks at the gym. Weighed myself for the first time in years. Hoping to do a Scottish park run next weekend.

The Black Oil

No gym work this week.

Tues - 5k, forgot my belt
Weds - 5k, left my watch in the car...this forgetting thing is becoming a habit.
Thurs - 5k, first time I noticed a crane near where I live, not sure what it's being used for.
Sat TBC - Park run in Scotland, their pics from last week are pretty frosty underfoot. Have mailed them to expect a visitor from Dublin. Looking at their future roster, it appears they're not holding a run on the 24th of December, whereas Malahide is, interesting.

The Black Oil

Saturday - Portobello park run, Scotland. It's basically 3 loops of the same track. Surrounded by residential properties, so not as idyllic on the outside as others, but still Autumnal and icy. No water afterwards, their signs about tokens, etc, were more highlighted and some of their equipment looked fairly new. They had signs for sub-24, sub-26 and sub-30 at the start, for crowd control, I'd say. As with last week, I ran with no particular time in mind. Oh, couple of 250 t-shirts out there too.

ToriV

The Black Oil wrote: »

No gym work this week.

Tues - 5k, forgot my belt
Weds - 5k, left my watch in the car...this forgetting thing is becoming a habit.
Thurs - 5k, first time I noticed a crane near where I live, not sure what it's being used for.
Sat TBC - Park run in Scotland, their pics from last week are pretty frosty underfoot. Have mailed them to expect a visitor from Dublin. Looking at their future roster, it appears they're not holding a run on the 24th of December, whereas Malahide is, interesting.

Only finding this now. Love those random running thoughts. I noticed a house on the route I have run 100s of times for the first time last week. I swear it wasn't there before!

Must start on some strength work.

The Black Oil

Taking the night off edit a job application.

The Black Oil

Tues - 3mi after work, 9:57min/mi
Weds - Job application tinkering
Thurs - Job application sent in. Gym session, treadmill I just find tedious, tbh. Might start bringing headphones and such for that side of things. There's one of the abdominal machines I quite like - perhaps I need to increase the setting, though.
Sat - Jingle Bells 5k, time 26:02 - full spiel here.

Onwards with a graduate plan...don't really understand it (yet), so will follow up in the main thread. Off the research strength and conditioning again.

The Black Oil

6/12

Early for work, 3x12 squats.

Same set of squats before my run. May as well. Finally some progress in work this week, so January will be good - I hope.

3.38 mi at 9.44 avg pace, time 32:51

The Black Oil

7/12

3x12 squats, twice.

6 miles. 9:47 min/mi, time: 58:47.

Bit rusty around mile 4-5, but otherwise OK. Couple of other runners out and about, all of us fairly high vis.

Probably 3 tomorrow and might try 8 on Saturday.

The Black Oil

8/12

3x12 squats
3x12 abdominal machine
Couple more 3x12 other yolks, can't remember the names of them, tbh.:P Touch your knees, etc.

3 mi on the treadmill (yawn). Took the Garmin as I wanted it to give me an idea of pace because the machines are in km. Scratch that as the watch didn't want to know when it knew I was wonders. Don't know what it is about the gym on Thursday that contains people who make LOUD NOISES!!

The Muppet

The Black Oil wrote: »

8/12

3x12 squats
3x12 abdominal machine
Couple more 3x12 other yolks, can't remember the names of them, tbh.:P Touch your knees, etc.

3 mi on the treadmill (yawn). Took the Garmin as I wanted it to give me an idea of pace because the machines are in km. Scratch that as the watch didn't want to know when it knew I was wonders. Don't know what it is about the gym on Thursday that contains people who make LOUD NOISES!!

Those 3 x 12 other yokes are a killer B :P.

The Black Oil

Friday, 9/12

3x12 squats

Saturday, 10/12

3x12 squats, twice

8 miles at 11:12. Disgusted at the number of McDonalds cartons in the ditch. :mad: Decent morning, quiet in terms of other runners. Was chased by 2 dogs. Fair few crows on the telegraph poles, thought Alfred Hitchcock was going to jump in front of me any second. :pac:

Sunday, 11/12

Bike and cross warm up, 10 and 15 minutes, respectively.

3x12 squats
3x12 abdominal machine
3x12 of a few others - always one I forget.

Time to start planning ahead for Myles's plan.

The Black Oil

Based on my Jingle Bells 5k of 26:02, these are the paces I gleaned from the calculator, for the Base Plan.

Very easy 13:06 - 12:13
Easy 12:09 - 11:44
Moderate 10:39 - 10:21
MP 9:34
Threshold 9:04 - 8:51
Tempo 9:32 - 9:17
Aerobic Power 8:17 - 8:07

Have printed them out, should put them into my phone too.

Week 1, Day 1 of BP

3x12 squat (twice)
10 minutes warm up
45 minutes, 3.4 miles at 13.18 min/mi, on average.

Took a little bit of getting used to the slower paces - applying them consistently, so Garmin average has me as slightly slower than 'very easy', grr.

The Black Oil

Didn't get to the gym this week with everything going on, family Kris Kindle was yesterday. Threw in the 3x12 squats where I was able to. Mindful of BG's recent post on strength and conditioning, changing routine and not sticking with the same thing for weeks and weeks at a time.

Tues 13/12

45 minutes, very easy
3.4 miles, at 13:18

Weds 14/12

60 minutes, easy to MP
6.03 miles, at 9:59

Thurs 15/12

45 minutes, very easy
3.64 miles, at 12:24

Sat 17/12

40 minutes, easy
3.22 miles at 12:26
Did the 10 x 100m strides too

Sun 18/12

90 minutes, easy
7.04 miles, at 12:47

Happy enough with the week as a whole, bar Weds. Right calf area felt a little iffy around 35 minutes in. Seemed to improve a little about 5 minutes later. Last 10 minutes of the run itself were a bit of a slog, tbh. Head/brain was not happy. I was frustrated at myself a little wondering if I could keep up the running after work thing. I don't typically start until 5:40pm and didn't get home until about 8:45 last Weds, was hungry!

No blisters since my time training for DCM - haven't changed runners or anything. Will see how things go. Anyway, that's week 1 of Myles Splitz's plan done.

Into Christmas week shortly, have prepared the stuffing, but still have shopping to do...

The Black Oil

Had to stand in for my boss and go to a meeting a short notice today. Parking in Jervis costs a bit. Plan B meant going to the gym rather than running after work, didn't get there until 7. Debated cutting corners and doing a short spell, but stuck to the plan.

45 minutes on the treadmill wasn't too bad, actually. Perhaps as there were people to my left and their pounding was useful as an audio distraction. Made the time go a little quicker. I tried to convert the pace on my phone before going into the gym as the equipment is obviously in metric. 5.86km at 7.9km or 3.64 miles at 12:13 min/mi in old money.

3x12 squats, twice
3x12 abdominal
3x12 touch your knees
And one or two others...I'm bad at names.

M50 seemed decent this morning, for once.

Night, all.

The Black Oil

Weds 21/12

45 minutes, moderate (well, @11 - slower than required :rolleyes:)
4.11 miles after work. Was a little chilly out. Very happy with the run.

Thurs 22/12

Went to the gym at about 8pm. 45 minutes on the treadmill. 3.64 miles at 12:13 min/mi, very easy. S&C stuff afterwards. Gym seemed to be winding down at 10pm, thought they stayed open until 11 - that's factoring in their Christmas schedule, apparently not.

Final bit of Christmas shopping out of the way, it wasn't too bad - only getting busy as I was leaving. Have stuff to wrap. Just checking out the forecast for the weekend now...

The Black Oil

Christmas Eve

40 minutes at easy, plus 5 at threshold.
3.93 miles.

Decent enough morning out there. Sun started to come through. Not too cold.

Unable to put the out of office on my work email yet, waiting on one person. :mad: Going to break open the cheeseboard tonight.

The Black Oil

Christmas Day

90 minutes, easy
7.56 miles

Week 2 of the Base Plan done and dusted. Told a few people my intention was to run 10 marathons and retire in my mid 40s. :pac:

Pleasant morning out there, overcast - fairly typical for this part of the world. We got away unscathed from Storm Barbara, just some dirt and a few twigs. Saw a pheasant zip across the road, car ahead of me slowed down for it. Think the runners are starting to lose their gel factor. 2 other runners are a few dog walkers out and about.

In work they make mince pies in the canteen - I've bought a few that'll be for after the turkey, etc.

Happy Christmas.

The Black Oil

Week 3, Base Plan

Mon 26/12

Rest/entertained the dog

Tues 27/12

60 minutes, very easy
4.78 miles

Perhaps the coldest spell out there for an early run. Felt nice and fresh. Strange how only a day or two after Christmas that the feeling of Christmas starts to dissipate. Not that this is a bad thing. I've avoided the shops, though. Will try the gym tomorrow, if I can.

The Black Oil

Weds 28/12

Can finally put out of office on my work email...

60 minutes, easy to MP
6.26 miles

Took about 15 minutes for my hands to warm up, was pretty cold tonight.

Minor observations:

Dead rat on the side of the road
Buzz from an ESB pole
Toenails clipped...post-run

The Black Oil

Thurs 29/12

60 minutes, very easy
4.87 miles

S&C in the gym. Busy enough here - post-pudding/turkey workouts? Saw a few folks using the rowing machine incorrectly, I think.

The Black Oil

Fri 30/12

Gym: S&C. Again, pretty busy like Thursday.

Sat 31/12

50 min mix (9 min easy/1 min hard)
4.65 miles

Watched some of Jools Holland last night.

Sun 1/1

1 hour 45 minutes, easy
8.83 miles, at 11:54

Signing off on week 3 with my first run of 2017. Roads were quiet enough, not many cars about. A little bit cold out there and some wind too, decent bit of sun came out to play around the hour mark. Happy with proceedings, so far.

Base Plan

Week 1: 23.33 miles
Week 2: 22.88 miles
Week 3: 29.39 miles

Keep well for 2017, folks. :cool:

The Black Oil

Tues 3/1

60 minutes, very easy
4.73 miles, at 12:42

Cool enough evening for it, fair few folks out and about locally. Went on a back road that I normally only visit during daylight. Spooky without street lighting at night. Head torch!

Weds 4/1
55 minutes, moderate
5.18 miles, at 10:39

Radio interview for work. :eek:

Didn't get home until after 9pm. Bad accident on the M50, someone lost their life. Put things in perspective.

Thurs 5/1
60 minutes, very easy
4.85 miles, at 12:22

Plus gym.

The Black Oil

Friday 6/1

Gym

Sat 7/1

50 minutes, easy - last 5 minutes at Threshold
4.35 miles, at 11:31

Sun 8/1

1 hour 45 minutes, easy
8.85 miles, at 11:59

Grand morning for it. Dull, temperature not too low I felt a little warm towards the end. Few specs of rain around 75 minutes in. A few friendly nods and hellos. Saw a couple running with their Dalmatian. Went past a house with a Great Dane, impressive looking.

Umpteen attempts to the sync the watch this afternoon. :mad:

Base Plan

Week 1: 23.33 miles
Week 2: 22.88 miles
Week 3: 29.39 miles
Week 4: 27.96 miles

The Black Oil

Tues 10/1

2 hours commuting home. M50. :mad:

60 minutes, very easy
4.78 miles, at 12:34

Weds 11/1

Cooollllld.

70 minutes, easy to MP
7.27 miles, at 9:42

Thurs 12/1

60 minutes, very easy
4.74 miles, at 12:40

Friday 13/1

Gym

Sat 14/1

50 minutes, easy

4.10 miles, at 12:17
*Plus 4x200m at 5k effort

Frosty paths, bit of nip in the air, but the sun started to come through. Couple of lads out hunting (with guns) and dogs. Later on I had my own dog problem. Ran up past this lab who started jumping on me, slowed me down a little and kept after me. It had a collar and something else around its neck. Very friendly and excitable dog. I had to divert from my normal route because there was no sign of the owner and I didn't want to risk bringing the dog close to the main Skerries road which can be pretty busy. Turned around, it started to follow me, but fortunately it didn't catch up. Once I turned the corner I knew I was away from it.

*Finished the 50 minutes. Changed the watch over the km for the 200m, not realising it would also adjust the pace to km. Probably should have asked in the main thread about my 5k pace, so I did this by feel. Not sure how to convey the Garmin info to make it useful to interpret...

AuldManKing

The Black Oil wrote: »

Changed the watch over the km for the 200m, not realising it would also adjust the pace to km. Probably should have asked in the main thread about my 5k pace, so I did this by feel. Not sure how to convey the Garmin info to make it useful to interpret...

I just run for about 40secs and then hit lap. Similar type of workout with none of the stress

The Black Oil

Sun 15/1

2 hours, easy
9.98 miles, at 12:02

Longest run since DCM.

Miscalculated the route. Went out as far as Loughshinny (for the seagulls :pac:), at about 1 hour 40 in and on the return I knew I was still a fair bit from home. Stopped the watched at the 2 hour mark at slowed to 13:40-14:00 or thereabouts. At least I know what not to do next Sunday and will save Loughshinny for double digit mileage. Tide was in, very few seagulls - no fishermen. Car park busy enough...maybe for the football match at Loughshinny AFC? I could still hear the shouting even when I was down at the harbour. Feet were a little tired in winding down...my ankle had a little discomfort during the warm up and run itself. Almost went into a ditch looking at a dog on the way back. Other points of note, ESB poles buzzing away - same yesterday.

Week 1: 23.33 miles
Week 2: 22.88 miles
Week 3: 29.39 miles
Week 4: 27.96 miles
Week 5: 30.87 miles

The Black Oil

Mon 16/1

Rest - slight niggle in the left leg as I was walking to the car park after work. Uh oh, I thought. Was fine. Probably from sitting all day.

Tues 17/1

60 minutes, very easy
4.62 miles, at 12:59

Mild evening. Cyclist with a very faint front light.

Weds 18/1

65 minutes, moderate
6.09 miles, at 10:41

Last minute change of plans. Had to run at home rather than after work, didn't get out until after 8pm. Slightly colder than Tuesday. Plastic chair in the field. Ran to the petrol station in Rush and returned. Had forgotten about the lack of street lighting on some stretches of the path. In contrast to the poorly light cyclist mentioned above, two out this night were well-lit.

Thurs 19/1

Gym - starting to get busy there.

60 minutes, very easy
7.83km (4.86 miles) on the treadmill at 7.9. Not too bad. My mind kept me occupied and the time went by without much boredom.

Garmin keep emailing me to join their forums...

The Black Oil

Fri 20/1

Rest. Quite tired from Thurs, tbh.

Sat 21/1

No interference from dogs. New runners were tested, grand. Will try them again on Tues. Definitely, definitely, definitely certain I saw a pony in someone's garden. :eek:

50 minutes easy, last 5 at tempo
4.24 miles, at 11:47

Sun 22/1

Didn't get out until after 2pm due to a family thing. Opposite to Sat, dogs all the way in the second half. About 70 minutes in a German Shepherd and his friend followed me a bit - friendly, unlike the GS further back who goes ballistic if you go past. At the next house 3 other dogs, also on the loose (I'm losing patience with this...), started to say hello to them. Fortunately, they dropped back after a while, but yeah, back roads and unsupervised dogs is getting annoying. Temperature was starting to drop the longer I was out, particularly after about the 90 minute mark. Nippy enough once I was on the home stretch too. Other highlights were that the back roads were very quiet. Hay bails stacked 6 high.

2 hours, easy
9.91 miles, at 12:07

Base Plan: Dec 19th - Jan 22nd

Week 1: 23.33 miles
Week 2: 22.88 miles
Week 3: 29.39 miles
Week 4: 27.96 miles
Week 5: 30.87 miles
Week 6: 29.72 miles

Total: 164.15 miles

The Black Oil

Week 1, Day 1 - 5k-10k plan

60 minutes, very easy
4.6 miles, at 13:05

Realised at the car (start) that I didn't have my light armband. Had left it in the changing area. Fortunately, it was still there when I came back from the run. Then, at the shower, I copped I had left the towel in the car. Also, almost fell at the 40 minute mark. Good evening. :pac:

The Black Oil

Weds 25/1

8x1 min hills (2-3 min rec)
2.65 miles

Hopefully will be able to post a clearer version of the above when I've the technology side of things figured out.

Thurs 26/1

60 minutes, very easy
4.74 miles, at 12:40

Fri 27/1

Rest from the tarmac - headed to the gym

Sat 28/1

25 minutes, tempo
2.64 miles, at 9:30

Gym later on

Sun 29/1

I hour 45 minutes, easy
8.76 miles, at 12:00

Decent bit of rain for the the warm up and about 15 minutes of the routine. Eased off after that, came back around the 70 minute mark. Pretty much dog free. Passed another runner 3 times due to where we crossed paths. Saw two robins close together, pretty cool.

Very happy with the new runners - this was the first full week in them. Sleep somewhat of a mixed bag, tbh. 4am boy racers were a great help there, thanks lads.

Hope everyone enjoyed the Raheny 5.

Week 1: 23.39 miles

The Black Oil

Booked a place on the Inishbofin 10k coming up in May.

Mon 30/1

Rest

Tues 31/1

Warm up - 0.78 miles
60 minutes, very easy
4.58 miles, at 13:06

Quite a bit of water on the M50 this morning. Oh hey, there's still a little light upon leaving the office after 5. Small drops of rain about 50 minutes into the run, nothing to complain about. Some eejit on Newtown Park Avenue had no lights on his Scenic, got beeped. Hit the Road Jack on the radio this evening, I approve.

The Black Oil

Tues 31/1

0.78 miles - warm up
60 min, very easy
4.58 miles, at 13:06

Weds 1/2

0.84 miles - warm up
6x3 min CV w/3 min rec
3.57 miles

Watch was dead, so had to wait until I got home to charge it up a bit after dinner. Not many other runners out after 10pm. I was winding down at this stage. First time using the lap button. Technology. :pac:

If I'm reading the splits correctly(?!), I was generally hitting 8:23-40 ish for average pace. That's for numbers, 2, 4, 6, 8, 10 and 12..?

Splits | Time |Moving Time |Avg Pace |Avg Moving Pace
13 |0:06.1|0:06|11:50 |11:44
12 |3:01.0 |3:00 |8:36 |8:33
11 |3:02.3 |3:00 |9:57 |9:50
10 |2:58.2 |2:54 |8:40 |8:27
9 |3:01.5 |3:00 |10:36 |10:30
8 |3:19.5 |3:16 |8:41 |8:32
7 |3:00.2 |3:00 |10:01 |10:00
6 |3:00.5 |2:59 |8:35 |8:31
5 |3:00.3 |2:53 |11:48 |11:19
4 |3:02.5 |3:02 |8:33 |8:31
3 |3:01.3 |2:56 | 11:44 |11:24
2 |3:09.3 |3:07 |8:23 |8:17
1 |0:01.3 |0 |0 |--

Thurs 2/2

60 min, very easy
4.79 miles, at 12:38
0.82 miles - cool down

Gym

Fri 3/2

Rest/dentist :cool:

Sat 4/2

0.87 miles - warm up
5x5 min @ Threshold w/ 2 min rec
3.68 miles

Enjoyed this. Glorious morning for it. Perfect conditions. Think I made a muck of using the lap button somewhere along the lines. And don't remember taking 3 minutes for recovery towards the end. Anyway.

Splits |Time | Moving Time |Avg Pace |Avg Moving Pace
12 |0:06.6 |0:06 |11:30 |10:32
11 |4:59.8 |4:55 |9:09 |9:00
10 |0:00.8 |0 |7:17 |--
9 |3:05.9 |3:03 |10:07 |9:58
8 |5:04.5 |5:03 |9:04 |9:02
7 |2:00.0 |1:57 -- |10:50 |10:34
6 |5:03.3 |5:00 |9:06 |9:00
5 |2:03 |2:02 |0.19 |11:04 |10:59
4 |5:03.9 |5:00 |9:06 |8:59
3 |2:02.9 |2:02 |9:53 |9:49
2 |5:04.2 |5:04 |8:52 |8:52
1 |0:00.6 | 0 |-- |--

0.84 miles - cool down

Gym

The Black Oil

Sun 5/2

0.85 miles - warm up
1 hour 45, easy
8.62 miles, at 12:11
0.83 miles - cool down

Brilliant morning for it. Bit nippy, but decent warmth as the sun started to shine. Met a group of runners about 45 minutes in.

Week 1: 23.39 miles
Week 2: 31.07 miles (including warm ups, etc, from now on due to BG's comments)

The Black Oil

Tues 7/2

Bit chilly out there. Started talking to myself out loud to rehearse work stuff for tomorrow.

0.78 miles - warm up
60 minutes, very easy
4.61 miles, at 13:01
0.79 miles - cool down

The Black Oil

Weds 8/2

Hey hey, it's bright after 5pm! Low ish temperatures again tonight.

0.79 miles - cool down warm up
8x1 min hills (2-3 min rec)
0.79 miles - cool down

Going to make this table shorter, so as not to have too many columns going on.

Split |Moving Time|Avg Pace
1|1:01 |6:46
2| 1:01 |6:35
3| 0:59 |5:34
4| 1:00 |6:15
5| 1:01 |6:25
6| 1:03 |7:01
7| 0:53* |6:33
8| 1:00 |6:34

*:o

Hitting these too heavy, or..?

The Black Oil

Forgot to log Wednesday's mileage for the 8x1, etc. It was 3.59.

Thurs 9/2

0.83 - warm up
60 minutes, very easy
4.79 miles, at 12:42
0.84 miles - cool down

Fri 10/2

Rest
Booked DCM 2017 and the FD10

Sat 11/2

0.81 miles - warm up
30 minutes, tempo
3.13 miles, at 9:36
0.90 miles - cool down

Legs a bit rusty half way through, tbh.

Gym. Chap next to me was Mr Flexible.

Sun 12/2

0.84 miles - warm up
I hour 45 minutes, easy
8.76 miles, at 12:00
0.84 miles - cool down

Got a "we must be mad", from another chap out around farm country. Mucky shoes! Chilly again on the hands, well, fingertips even with gloves. About 30 seconds of tiny hailstones 55 minutes in.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles

The Black Oil

Little bit of apathy going on this week. Frustrated with work - that won't disappear until February is over.

Tues 14/2

0.80 miles - warm up
60 minutes, very easy
4.66 miles, at 12:53
0.81 miles - cool down

Weds 15/2

0.84 miles - warm up
6x2 min AP w/ 3 min rec
2.97 miles
0.82 miles - cool down

Table

Split|Moving Time|Avg Pace
1|2:06 |7:46
2|1:58 |8:17
3|1:58 |7:55
4|2:02|8:08
5|1:37.8 |7:48
6|1:57|7:57

Made a bit of a mess of one of the laps, pressed somewhere at 1:37, rather than two minutes. Well, that and going a bit too fast. Threw in a 28 second lap once I realised the error, haven't posted it above, it was at 8:22.

Thurs 16/2

0.83 miles - warm up
60 minutes, very easy
4.74 miles, at 12:40
0.83 miles - cool down

Fri 17/2

Gym

Sat 18/2

0.83 miles - warm up
4x6 min @ Threshold w/ 2 min rec
3.58 miles
0.85 miles - cool down

Table

Split|Moving Time|Avg Pace
1|6:04 |9:06
2|6:07 |9:04
3|8:02 |8:55
4|6:21|9:05

Sort of echoing Weds, only this time I overran lap three by 2 minutes, the final one a little too. Kinda knew it was happening as at the 22 minute mark I figured I was done with three, but given Wednesday's mess I thought I better keep going just in case.

Bit of drizzle out there, couple of other lads out. Daffodils starting to bloom. :cool:

Gym

The Black Oil

Sun 19/2

0.84 miles - warm up
70 minutes, easy
5.83 miles, at 12:01
0.82 miles - cool down

Ran past the same dog three times. He was not happy!

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles

The Black Oil

Damp start to the week.

Tues 21/2

0.84 miles - warm up
60 minutes, very easy
4.69 miles, at 12:48
0.83 miles - cool down

Misty rain. Bit of wind, but not the sort that cuts.

Weds 21/2

Hips a little sore this eve and also tonight.

0.80 miles - warm up
8x1 min hills (2-3 min rec)
3.22 miles

Hi hills :pac::pac:

Split |Moving Time| Avg Pace
1|1:14 |6:39
2|1:08.8 |6:35
3|1:00 |6:07
4|1:04 |6:36
5|1:20 |6:45
6|1:04 |6:34
7|1:15 |7:15
8|1:02 |6:42

0.80 miles - cool down

Heavier rain tonight - I could hardly see through my glasses. Stinkin' rain on the M50. My watch now won't turn on at all tonight. It was fine on the run. Put in on charge, went to make dinner...now zip.

The Black Oil

Labelled the dates in the earlier post incorrectly.

Thurs 23/2

Watch was flat, no stats.

60 minutes, very easy. Well, I basically ran for 80 with the warm up. Very busy day in work due to conference prep. Had lunch, didn't get out running until about 6:35pm. This is the most empty stomach I've ever run on. :pac: Really enjoyed this one for some reason. Upbeat. My forearms were bloody cold, though.

Fri 24/2

Rest, no gym as I was wiped from a work conference. Home after 6 and wanted to fall asleep in the supermarket.

Sat 25/2

0.83 miles - warm up

Plan: 15 min tempo, 4 min rec, 10 min Threshold

Actual: 15:01 at 9:31 (4:02 at 10:24 rec) and 11:10, at 9:07

3.22 miles

0.89 miles - cool down

Some EOI race series thing going on locally this morning.

The Black Oil

Sun 26/2

0.83 miles - warm up
1 hour 45, easy
8.68 miles, at 12:06
0.83 miles - cool down

Little bit of wind out there, more so on the return stretch. Think flappy tent, or a bit of wind whilst out hiking, but nothing that could be counted as a nuisance. Cyclist chap was looking down as he was approaching me, did notice and apologise. Again, nothing was likely to happen as we weren't that close. Anyway, right hip is a bit tender tonight.

Also, on Thursday, I was a car passenger and recognised some of the DCM route, as in, the final 800m or so. Brought back memories. :cool:

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles
Week 5: 26.46 miles - figure is off due to watch snafu. No gym this week due to conference, etc.

The Black Oil

Tues 28/2

0.79 miles - warm up
60 minutes, very easy
4.77 miles, at 12:34
0.84 miles - cool down

Damp evening. :pac: Started a little later than usual due to the rain. Couldn't find my rain jacket. Of course, it was in the boot...rain had largely eased. Kicked in at 50 minutes.

Weds 1/3

0.77 miles - warm up
5x5 min CV w/ 4 min rec
4.47 miles
0.80 miles - cool down

Split| Time |Avg Pace
1|5:20.7 |8:45
2| 5:03.8 |8:49
3| 4:45.7 |8:58
4|5:19.6 |8:31
5|5:50.3 |8:42


A little slow on the CV front, though I was a little too quick at times too. And I under or over-ran a few of these laps. Moving Time doesn't seem to have come through on this, so the above is er, just Time.

Thurs 2/3

0.80 miles - warm up
60 minutes, very easy
4.62, miles at 13:00
0.83 miles - cool down

Hip a bit sore...post Wednesday issue.

Fri 3/3

Rest. Hip still a bit iffy. Decided not to bother with the gym just in case. Left shin was at me a little too.

Sat 4/2

Beautiful morning for a run.

0.85 miles - warm up
3x8 min @ Thresholds w/ 3 min
3.21 miles
0.86 miles - cool down

Split| Moving Time |Avg Pace
1|8:10 |9:01
2| 7:50 |8:59
3| 8:04 |8:58


Gym

Went to see Logan in the cinema. Recommended. Bit of a radio blitz this week for me, had to use the sanctuary of my car for a few of them. A few doubts creeping into my head with running and worry about the niggles.

hillsiderunner

The Black Oil wrote: »

Bit of a radio blitz this week for me, had to use the sanctuary of my car for a few of them. A few doubts creeping into my head with running and worry about the niggles.

Don't know why the doubts, but have to say I have never seen anyone follow a plan to the letter the way you do. Was looking forward to seeing the outcome.

What's a "radio blitz"

The Black Oil

Interviews for work (spokesperson, sometimes).

The Black Oil

Sun 5/3

Overcast Sunday.

0.82 miles - warm up
1 hour 45 minutes, easy
8.71 miles, at 12:06
0.83 miles - cool down

Have to look into my Vo2 as that's coming up on Tues. Calculator appears to be down.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles
Week 5: 26.46 miles
Week 6: 33.97 miles