From Couch 25k To Where Ever

2 mile recovery run @ 131 bpm 11.33 pace .

Nice evening here in Waterford . Legs a little sore during the run but otherwise feeling good

Had planned 4 miles this morning to compensate for Thursdays missed run but was out last night and had a few too many so I'm in no condition to run at the moment. Home later today but I can't see it happening then either .

Well the first run of week 11 completed. 4 miles easy on the plan. Ran it a little too fast . Felt some tiredness in the legs , I hope that's normal . Max hr was 140 so I certainly wasn't pushing hard .
Very humid out today . I went our without my sweatband which was a mistake had the dreaded sweat in the eyes most of the run.


4 miles @ 128 BPM 10:22 pace.

Pilates Last Night, really enjoyed that, hadn't made it last week and missed it. Got a few cramps in my calves on some of the movements, tiredness I guess.

I had a good session with the massage stick after the Pilates aided by my good lady wife, The Calves were not too bad actually , Half way up my right thigh was extremely sore during the massage so it got a really good rolling. Legs are a little sore today but should be good to go tomorrow.

I got my 3 mile recovery run in this afternoon down along sandymouth, It was lovely out there, nice breeze. I wasn't expecting to run over there I just grabbed the chance when it arose, I had no HRM and wasn't wearing running gear but I was fine for a recovery run.

The soles of my feet were a little sore after yesterdays run, That's a first for me, it's nothing major but no harm logging it.

I had a session with the massage stick last night, Legs were surprisingly good. No hot spots at all just a little tender in general which I'd expect after yesterday, Going to have another one this evening just to make sure all is good.

That was a decent week for me, I got the bit of pace I had back , it had deserted me a few weeks back, I did all the planned runs and had my longest ever LSR of 20 Miles and came out the other side unscathed .

Its a tough week ahead the toughest on the plan I think with 6 easy on Tuesday and 11 miles with 9 @pmp on Wednesday bit its only :eek: a 16 miles lsr next weekend, looking forward to it.

3 miles at 11.24 pace

Today was the day of the run I feared most on the plan 11 mies with 9 @ planned marathon pace. Don't know why but it just looked daunting in the week after a 20 mile and day after 6 so I knew tiredness could be a factor, I see afew other novices express similar concerns.

I Went out at 4.30 this afternoon and it was a little to warm for my liking but ces la vie. I felt tiredness in the legs but strong none the less. I ran it from Coolock to Artane to Clontarf and back along the coast to Baldoyle and up my starting point in Coolock. That effectively split the pmp miles into 3 x 3 mile sections with the second on along the coast.

I was really warm for the first 3 pmp miles and was feeling tiredness but I just plodded along at just under 10 minute miles. mile 4 to seven was into a lovely breeze along the coast felt a lot more comfortable now. Miles 7 to 10 was uphill from teh coast to coolock but there was still a nice breeze and while the legs were tired I had plenty of energy so I just pushed on as best I could these were my fastets miles, Cool down mile saw me finished. The heartrate was pretty steady throughout , happy enough with how things went



Delighted to have that one in the bag , its the last of the unknowns on the plan, all the runs from her on in are repeats of runs I've all ready completed .

splits

1 10:26 136bpm
2 9.54 129bpm
3 9.51 134 bpm
4 9.58 134 bpm
5 9.58 132 bpm
6 10.03 137 bpm
7 10.12 135 bpm
8 9.49 136 bpm
9 9.33 136 bpm
10 9.20 137 bpm
11 10.39 131 bpm

16 miles @123 BPM 11.02 pace

So much for it being only a 16 mile run , I could feel tiredness in the legs from the off. Kept it at 11 minute miles an tbh I felt grand for the whole run.

I used my new water belt today, it has 4 small bottles , my old bet was 1 large bottle, The new belt allowed me carry clear water and 1 bottle with a zero tab which was handy, I don't like the tabs at all but needs must on warm long runs. I had a yogurt bar 7 miles in and that was the only fueling I used on the run. I didn't feel any adverse effects from lack of fuel though the pace is down a little on last week but then again its been a tough week running just under 60 miles since this day last week.

3.2 mile @ 11.35 recovery completed . Kept it nice and easy and the legs felt grand .

4 miles @ 134 bpm 10.20 pace with 5 x 100 strides. A little more life in the legs today .

Thanks everyone . I had a good run today, my plan was to go out with the 2:10 pacers and take it from there, I came home in just under 2:12 so I,m happy with that. Will post a full report later or tomorrow as Im off out to a 21st this evening .

Nice meeting you Annapr and Murph D as always. Delighed you had a good day.