From Couch 25k To Where Ever

16.2 miles at 127 bpm 11.29 pace in 3hrs 5 minutes

The legs have been feeling it the last few days . The knee twinge on Wednesday is playing on my mind a little .

I got a massage stick yesterday and had a go at the legs, it wasn't as painful as expected.

Today I was running from home so after breakfast of porridge and a banana I headed our at 9.20 the same time as M day.

I put a neoprene support bandage on my knee as a precaution. When I ran first I used to wear these all the time as my knees have given me trouble in the past. I only wear them now if I feel a niggle . I think they keep everything where it should be.and help me mentally. Knee was fine today .

All that in mind I was sticking to my lsr heart rate ltoday which is under 132 bpm.


I chose a route I had seen singer take in the past for a 15 miler and altered it slightly to give the required distance.

It was a little hilly ,I Was very slow on these but hr was constant , a good few major road junctions too so it was stop go at times.

I had my 1 liter water bottle with me with 2 berry zero tabs . I drank this in my first 10 miles so called into a shop for water refilled the bottle and was good to go again. Drank all that as well so that was 2 liters on the run . I've never done thst before. It was a warm day though.j


A few miles from home I veered of the route and headed back to swords thinking i'd make up whatever milage I was cutting in the local park. I did this because I wasn't refueling and I felt I was running low on energy. The park is flat and near home so I though it best in case I blew up. I only had a mile to add on in the park so all was good.

I definitely missed the gels etc today I felt I had very little left at then end. I've ran 2 x16 miles and a 17 miles last month fueling every 30 minutes and felt grand at the end ' I'm assuming the gels were the difference.

I still intend not to use gels on my lsrs but it makes them tougher.

I enjoyed the run despite it not being one if my better ones ' but sometimes I learn more from these.

Definitely feeling the milage in the legs this week again but sure if it was easy it wouldn't be with doing .

The knee is fine . After the run I noticed that one side of the heel in my favourite nike air lsr shoes is badly worn down on the same side as my knee twinge so this could hAve been a factor. I only have them a few months but I suppose with the milage we're doing that's about it for a shoe . They are now retired from running .

I'm probably over cautious with just a twinge in tge knee but that right knee is the only injury ive had in 3 years that has stopped me running so I am extra cautious if i feel anything unusal around it.

3.2 mile recovery today, Heart rate was all over the shop , refitted the strap twice, it was normal after the second refit.

Had a good foam rolling when I got up this morning too, going to rest and watch the Olympics and charity shield for the rest of the day on the recliner with a big do not disturb sign around my neck.

3.2 miles @11:42 pace

4.14 miles at 129 bpm 10:46 pace

Difficult enough to get myself out the door this evening.

1 mile warm up, 5 @ pmp (10:18) ,1 cool down

Decent run this evening once I got going, legs are tired this week but I guess that's the general idea of the plan.

Heart rate is nice and low at my pmp pace now if I can get the endurance to do it for 26 miles

Mile Splits
1 @11.37 140 bpm not sure if that was poor connection of strap or the uphill run hr was high for pace

2@ 10:17 134 bpm
3@ 10:15 131 bpm
4@ 10:06 129 bpm
5@ 10:14 131 bpm
6@ 10:01 132 bpm


7 @10:39 129 bpm
.25 @10 31 124 bpm

7.25 mile @132 bpm 10:20 average pace

4 miles.@ 10.39 pace . Heat monitor didn't connect so I just ran by feel.

Rest day tomorow \o/

3 mile recovery run this evening. I ran to my sons house to collect my bike and cycled home so had a little cross training as well.

3.06@131 bpm 11.38 pace.

Another week successfully navigated and nearer the big day . Easy week next week as its the frank duffy next weekend. Feeling good and looking foward to that . I think I'm going to try run it at pmp just to get the feel for racing at that pace.

tailgunner wrote: »

I was wondering if that was just me. I'm eating way more on Mondays as well.

And Tuesdays. And Wednesdays and Thursdays. And Fridays and Saturdays and Sundays.

Ha ha . I'm able to resist some of the temptation most of tge week but Mondays no matter what on offer I'm eating it . I've eaten 4 times all ready today and I haven't had my dinner yet .most of it was healthy stuff though

Ha Ha I'm resisting the ice cream so far max but it's early yet.

5 miles @130 bpm 10.34 pace

Didn't really feel easy, think I went a liitle too quick for the first mile which is up hill . It took me a couple of miles to settle into the run. A broken night sleep last night wouldn't have helped.

Cheers good luck to youself and the Mrs.