On the move

VW 1

Starting a log here to keep track of my running for accountability and to try and get some kind of structure in place, with the end goal being DCM 2017.

Have been running casually for over a year and mostly enjoying it but I've sidelined my gym/weightlifting to concentrate on this goal.

Also want to track the yearly mileage to get an idea of what kind of numbers I'm doing.

Tonight, 12.85km in 1hr 3mins 40s.

Average pace of 4.57min per km and average heart rate of 158bpm.

Singer

VW 1 wrote: »

Starting a log here to keep track of my running for accountability and to try and get some kind of structure in place, with the end goal being DCM 2017.

Have been running casually for over a year and mostly enjoying it but I've sidelined my gym/weightlifting to concentrate on this goal.

Also want to track the yearly mileage to get an idea of what kind of numbers I'm doing.

Tonight, 12.85km in 1hr 3mins 40s.

Average pace of 4.57min per km and average heart rate of 158bpm.

Welcome to the training logs VW! The main thing between now and summer is to get consistently running. A few parkruns and races would be worth trying out, and maybe look at some plans to target a race or two. You've already got a reasonable amount of speed and you should make solid improvements with consistent and structured running.

VW 1

Singer wrote:

Welcome to the training logs VW! The main thing between now and summer is to get consistently running. A few parkruns and races would be worth trying out, and maybe look at some plans to target a race or two. You've already got a reasonable amount of speed and you should make solid improvements with consistent and structured running.

Cheers for the welcome.

I've only done one race up to this point, but I'm reasonably close to a parkrun and have signed up so will try make it reasonably consistently. will also probably take part in the race series to build up some experience of larger events as well.

Toying with the idea of joining a running club but not sure at this point of whether I will or not!

VW 1

Second run of the week.

Shorter session, quick pace.

7.27km done in 33 min 10s.

Average pace, 4.34m per km.

Average heart rate 158bpm.

The general plan will be to do a start of the week medium length medium pace run (10-12km) on mondays.

A shorter quicker run, between 5 and 8km on Tuesday or Wednesday.

Friday will be a 7.5km in and 8.5-9km home commuting runs at a slower pace.

Sunday will be a longer slower run, currently my longest run has been around 16km but I struggle to keep pace down on these. Aim will be to go longer and slower and build up the length slowly over time.

VW 1

Commuted by foot to and from work on Friday. The way in is slightly shorter and downhill, the inverse on the way home. Was purposely trying to keep it slightly slower.

In, 8.49km in 45min 15sec @ 5min 20s per km average. Average HR of 158, and descent of 65m.

Home, 9.07km in 52min 12s @ 5min 45s per km average. Ascent of 80m and average HR of 158.

Legs felt heavy sore and tired on the way home, same Saturday. Skipped the LSR I had intended for Sunday to recover properly, didn't want to risk such a sudden increase in mileage as had only been getting 15-20km a week over Xmas.

Weekly kilometers run 37.70

Murph_D

Good call on skipping long run based on how you were feeling.

How are you calculating your goal pace on the different types of run, as a matter of interest? You are also measuring HR - do you know your max/resting HR as the rate alone doesn't really tell you much in isolation.

VW 1

Murph_D wrote:

How are you calculating your goal pace on the different types of run, as a matter of interest? You are also measuring HR - do you know your max/resting HR as the rate alone doesn't really tell you much in isolation.

With regard to goal pace, as i don't have any racing experience or PBs/target paces to work off, I know what I can do comfortably for 10-12k as its what I'd have mostly run when just doing unstructured bits of running over the last year or so.

So generally on shorter runs, taking the pace quicker than that, and then making a conscious effort to go slower when I'm supposed to.

As I get more used to things and read more, I'm sure I'll get more scientific in the approach.

The HR thing is just because the monitor came with a new watch I got, more a gimmick to me than anything right now, but again I'll do some reading around it and what it means as well as resting HR.

VW 1

Last week consisted of 5 runs - 3 commuting runs, a 5k speed run (parkrun) and a LSR on Sunday.
The commuting runs are all done with a heavy enoguh bag - so would take more effort than a regular run.
Run 1 - 8.5km in 42m 22s @ average pace of 4m 59s per km.
Run 2 - 8.63km in 46m 19s @ average pace of 5m 22s per km.
Run 3 - 8.58km in 43m 15s @average pace of 5m 02s per km.
5km - Parkrun Poppintree 5km in 21m 08s @ average pace of 4m 13s per km with 1km warm up from the car and 1km warm down back to the car.
LSR - 16.80km 1hr 33m 19s @ 5m 33s per km.
Weekly total of 49.51km
Monthly total 87.21km
Yearly total 87.21km