mad about running

john mayo 10 · 16-01-2016 07:35PM

Managed to get out twice during the week for a couple of short jogs no further than 5k. Had planned to do more but it didn't work out

Sat 16th Jan
Parkrun
25.29
I was determined not to go off as fast as last week. Kept pace at just over 5 min/ k until the last k where I had a good battle with 2 other runners. Ran the last in 4.45. Enjoyed this morning as I was in more control of my pace . My times are improving all the time so happy out. My knee has never felt better as I have zero pain in it. Maybe the rest it got over the past 2 years of interrupted running has helped. I'm just building slowly and hoping for the best. Baby steps for now.

tang1 · 16-01-2016 07:39PM

Great to hear the knee is better, baby steps is right. You'll get there.

john mayo 10 · 24-01-2016 02:45PM

Tues 19th Jan
5k jog. Easy pace

Thurs 21th Jan
Hit the track for some speedwork.
Did two laps warm-up, then 1 lap at 5.05/k and 1 lap at 4.45/k. Did this rep 4 times and finished with 2 easy laps.
Total ran 4.8 k

Sun 24th Jan
Cloghans NS 5k
24.40
Had the wind on my back for the first 2k. Kept it under 5min/k. Into the wind for the next two k and had a hill in the third k as well. Pace dropped to. 5.08/ k in the third but steadied it again to run the fourth k in 5.00/ k. Caught up with a few lads and ran the last in 4.47.
Delighted with the run. Times are improving all the time.

john mayo 10 · 28-01-2016 06:06PM

Tues 26th Jan
5k recovery jog.
Legs were tired after the race on Sunday so kept pace very easy.

Thurs 28th Jan
5k speed workout.
25.02 5.01/k
Did a k warm up and a k cool down.
Broke the first 4k up into 8 500mts sections.
4 done at 5.15/k pace and 4 done at 4.50/k. One tempo pace 500,one fast pace 500 etc. Ran the last k at fast pace .4.50/k.
Good workout and only 40secs slower than the 5k race last Sunday.
Planning on doing a local 8k in mid February and hopefully then on to a few 10ks.

john mayo 10 · 31-01-2016 11:30AM

Sun 31 Jan
8k easy pace
49.00. 6.09/ k
On the road just after 8 this morning. Took it easy all the way. Sometimes when I run this distance and further with a few others the pace is quicker and the last 2 k turns into a race.That's ok now and again but I just wanted a jog this morning. Sometimes a slower pace can be more beneficial in the long run

john mayo 10 · 05-02-2016 12:39AM

Thurs 4th Feb
8k
44.10
Average pace 5.32/k
Missed a planned run on Tuesday evening due to work so this evenings session was to be a group session. Six of us in total.Started off and straight away the faster lads set the pace and we off like scalded cats. Ran the first 4k at race pace if not quicker. Splits 5.14 5.05 4.45 5.12
3 of us slowed the pace after that and ran the last 4k in splits of 5.29 6.09 6.15 5.55
A steadier pace would have been better suited

john mayo 10 · 08-02-2016 03:15PM

Sat 6th Feb
8k easy pace average 5.55/k

Mon 8th Feb
5k steady pace average 5.30/k

Have a local 8k planned for Sunday. Hope to break 40 mins as my recent 5k race time of 24.40 should put me there abouts. Don't know much about the course. I would settle for a sub 42 though.

john mayo 10 · 08-02-2016 09:22PM

I going to have to come clean. I haven't been totally honest on here over the past week. During a slow paced 8k run the weekend before last I felt some discomfort in my troubled right knee again. The pain went soon again but on another run over the same distance it returned. I ran the 5k this morning pain free but the discomfort returned again afterwards. Biofreeze does help a bit alright but I know if I continue I'm back to square one again. I have tried physio,injections in the past so I got talking to a few people with similiar issues. Acupuncture was suggested . So I booked an appointment for Thursday morning. The specialist told me to continue running at an easy pace and no long runs. Might have to give the planned 8k next weekend a miss. I would like to apologise to anyone who is following my log for not coming clean sooner. I was hoping that it was nothing but it's not. I will keep you all posted.

john mayo 10 · 31-12-2016 06:44PM

Update.
Haven't posted here in ages. Reason. Because i haven't done any running since last spring. Took a few months off to rest the troubled knee but ended up having two lipomas removed off my back in august. Should have been able to get back running in sept but an infection delayed that until now. I bought a road bike two weeks ago and have been out 4 times since. 3 15k cycles and 1 25k cycle. Planning on my first run back in the morning. Heres hoping

snailsong · 31-12-2016 08:57PM

Best of luck, John. Let us know how it goes.

john mayo 10 · 08-01-2017 01:19PM

Managed to get out this week . Went for a 15k cycle on monday and did the local parkrun yesterday. First time running in months. Tookbit easy. Had to stop snd walk a bit but enjoyed it. Had the kids and wife doing it too. Im very concious of my knee so talking it very easy

john mayo 10 · 15-01-2017 08:12PM

Managed to get out for 2 jogs during the week. Ran 3k both times which is the longest continious run i have done in ages. Plan to up yo 4k this week. Got out on the bike today for a 23k cycle. Very injoyable. Doing operation transformation through work. Have a stone to lose but ideally i would like to lose a bit more

john mayo 10 · 22-01-2017 03:10PM

Got out twice during the week. Ran 4k both times. Pace is very slow but that will improve with time. Went for a cycle this morning with a few lads and done 29k. Really enjoyed it. Im happy with the way things are going

john mayo 10 · 29-01-2017 10:04PM

Ran 5k on tuesday. Found the going tough but glad to do it. Ran 4k on friday and cycled 25k this morning. The wife had to put me n the shower this morning after the cycle. Baltic outside with cold rain and a bitting breeze. Never felt cold like it

john mayo 10 · 19-02-2017 04:00PM

Keeping things pretty simple of late. Getting out 3 times a week. That may be 3 runs or 2 runs and a cycle. Up to running 5k comfortably now. Havent timed my runs n a while. Must do so this week

mad about running

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