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From Couch 25k To Where Ever

The Muppet

I've been toying with the idea of starting a log here for quite some time now and today's the day. I hope it will help keep me motivated and help gauge progression. if anyone else starting to run can take anything from it that would be great too. We all run for different reasons some for competition some for fun and others for the health benefits.

About me. I'm 51 year old type 2 diabetic. About 2.5 years ago I was obese , had a zero level of fitness and without going into too many details my illness was out of control. I had two Grandchildren then and my desire to see them grow up inspired me to make changes.

In February 2013 I started the Couch 25k (c25k) program. I used to go out early in the morning so that no body would see me struggle to run. I used to look ahead to the schedule for the next week and just laugh and think there's no way I will be able to do that but I did successfully completed the program in april 2013 without missing a run . Eureka I could run slowly, 2.5 k in 30 minutes non stop .

From April to September 2013 I ran a few miles a couple of times a week but I really missed the structure of the plan, In October 2013 I stopped running, I didn't make a conscious decision to stop I just started putting it of until the next day , that became a week and then the next month. I was out for 4 months.

In Febuary 2014 I started to notice that the benefits I had gained from running were starting to reverse , I really didn't want to go back there so I started up again. I found I could only run for 10 minutes at a time so I started on week 4 of the program and completed it again.

When I finished the program I knew I needed a plan to continued to run so I set a target to run 10k by my 50th Birthday I ran 3 or 4 times a week and ran the 10k with a couple of weeks to spare.

I then started the Hal Higdon intermediate half marathon plan and successfully completed that distance in November 2015 in a time of 2 hours 22 mins.

I lost focus again then and ran very little until April 2015. I started back then I have been running every week since. I am running 5 days a week an average of 26 miles a week . One long Run (8 to 14 miles), One Hill sprint session, and a 4 or 5 mile run three times a week.

Up to this week all my runs were solo efforts, I did the paced mile the other night and I really enjoyed the event. So now I feel I am ready to go to the next level which will involve more events, park runs, 10,ks , Half Marathon and hopefully the full Marathon in 2016 , that's the plan and I know I need a plan so I will see how that goes. I will be using this log to track my progress.

Clearlier posted a plan here following the 2014 Dublin City Marathon , I intent to follow that plan over the next few months to see where that takes me and then next year all being well I will follow the Boards Marathon Training plan.

My PBs to date

1 mile 7:22 Chip Timing Aug 2015
5k 29.14
10 k 1:04:20
13.1 Miles 2:22:00

With the exception of the mile all these times are from solo training runs and timed on my Garmin watch.

My Weigh Loss to date is 4.5 stone

My Diabetes is under control

Apologies for the long winded introduction but its been a bit of a roller coaster to date. Constructive criticism and advice will always be taken on board and appreciated.

Oh Re The Username: It seemed as good as any when I signed up to boards many moons ago for the crack on the soccer forum (*), I'm stuck with it now and as the saying goes I am not my username .

*(I don't even watch soccer these days I'd much rather go for a run.)

Thanks for reading

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The Muppet

Overall I had a brilliant 2016 on the running front. I ran my first race in December 2015 Jingle bells so the was really the only proper PB I had and even then the wind played havoc with the timing on the day and gun time was used .

For the first half of 2016 I ran to the 2015 Graduates plan and I really enjoyed that, My 5 k pb came down to 24.07 at St Anne's parkrun in early June.

I had been thinking about running a marathon but tbh I was doubtful of getting through the training and the race itself . I said here before that I have a good friend who ran DCM in 2014 and hasn't ran a step since, that was always in the back of my mind plus having always followed the novices thread here, I was aware of how tough a journey it is to get to the finish line of a marathon so I decided I would join the novices thread here and go as far as I could with it and luckily training went to plan I think I only missed 2 of the easy runs on the training plan and managed to finish it on the day in reasonable shape.

As part of the Marathon training I ran the Fingal 10k my hometown race and the Dublin Half Marathon and loved them. I also ran the Frank Duffy 10 mile and didn't love that , I blew up at 5 miles and it was run walk from there but I wouldn't change that now, I learned a lot that day about running and myself which stood to me for the main event.

That's my 2016 review I have pbs at 5k 10k 10 mile Half Marathon and Full marathon distance, Some of them may be soft but racing was never in my plans when I started running , I only got sort of into that when I started posting here, I'm still luke warm about it as I am really only interested in beating myself and enjoying my running .

I have logged all my runs here in 2016 and it has been a huge help and motivation, I wouldn't have done any of those races but for this forum, I'd have just plugged away running a few days a week.

To top of the year I was voted new poster of the year of this forum for 2016 which I will admit meant something to me so thanks again to all for that.

2017 the plan is to get back to a decent routine, I've entered the ballot for the Great North Run in Newcastle in September and will do that if I get it. One of my daughters has asked to run DCM with her this year and I will definitely do it if she puts in the training for it . My eldest son is talking about running too so I will do whatever I can to encourage him too , so I don't really have any concrete plans regarding races at the moment so I just will see how things progress .

My 2016 Milage update

Month|2016|2015|2014|2013
jan|94.78|46.2|8.31|0
feb|61.68|13.9|30.35|0
March|111|4.64|47.37|7
April|110.7|21.08|42.23|25.01
May|121.32|65.69|36.37|33.78
June|154.31|97.03|52.69|33
July|148.97|108.73|25.33|49.74
August|124.57|110.42|57.9|29.42
September|138.17|94.12|58.37|13.87
October|151.18|125.17|95.32|3.01
November|49.11|100.78|88.95|0
December|45.12|63.16|23.83|0
Totals|1310.91|851.69|567.02|194.83

I had been ignoring this , afraid to look at my milage after the marathon but it is what it is and to keep the log right there it is. Suppose I have to be happy with over 1300 miles for the year.

The Muppet

Run 1 of base building on the graduate plan tonight 40 minutes very easy which for me calculates as 12:10 to 13:03 . I ran my usual 3.5 mile route in revers because there is longer but more gradual climb, I figured this would help with the pace, thats probably rubbish but it seemed like a plan at the time.

Once i got going and setted into the run i had no problems running to plan.

I could get to like this very easy running , I passed a walker and after a minute or two i looked back to cross the road and he was just behind me

I did day 2 of S&C plan this morning

40 Minutes @ 12:17 heart rate 131 bpm

Now just to keep at it.

Annie get your Run

The Muppet wrote: »

I was a sight at 6.45 this morning doing day 2 but got it done. I notice i can feel the stretching more on one side than the other so I'm assuming that's an imbalance. On the subject of Balance I'm brutal at those exercise so hopefully that'll improve.

The marathon really inspired my family, that eldest lad needs to run as he is office based all day and doesn't do much in the way of exercise.

Your flying yourself with the cycling and running, do you find the cycling helps, I would love to do more cycling possibly to work but the roads are just crazy out this way

I'll get into terrible trouble if I start recommending cycling on all the logs

but yeah it does help.

Commuting by bike is a little like Rusian roulette though and feels very much like a question of 'when' rather than 'if' and no doubt your roads are far far busier than mine (I avoid the N3 completely) so if you are thinking about it look at quieter routes or maybe only doing it on a Monday or Friday when traffic is a good deal quieter. It's a bit of a slog in the winter but spring/summer/autumn and the amazing skies we get make it all worthwhile

I'll definitely start that challenge today tomorrow

The Muppet

Annie get your Run wrote: »

You're one step ahead of me T, I signed up for the challenge the day before yesterday, haven't looked at it since

Great to see you're getting the whole family addicted to running!!

I was a sight at 6.45 this morning doing day 2 but got it done. I notice i can feel the stretching more on one side than the other so I'm assuming that's an imbalance. On the subject of Balance I'm brutal at those exercise so hopefully that'll improve.

The marathon really inspired my family, that eldest lad needs to run as he is office based all day and doesn't do much in the way of exercise.

Your flying yourself with the cycling and running, do you find the cycling helps, I would love to do more cycling possibly to work but the roads are just crazy out this way

Annie get your Run

The Muppet wrote: »

I also started James Dunnes 30 day challenge today, hopefully I'll get further with it than I did last time (2 weeks). I plan to do this before work in the mornings and do my runs in the evenings

You're one step ahead of me T, I signed up for the challenge the day before yesterday, haven't looked at it since

Great to see you're getting the whole family addicted to running!!

The Muppet

Oh its not good when you have to go searching for your log, Page 4 I found it. :eek:

So its the start of the graduate plan today which considering it's a rest day I found easy enough to fulfill.

I also started James Dunnes 30 day challenge today, hopefully I'll get further with it than I did last time (2 weeks). I plan to do this before work in the mornings and do my runs in the evenings

40 minues very easy tomorrow, which is 12 to 13 minute miles for me, I've never ran at that pace but thats what the plan says so it will be so.

I entered into the ballot for the great north run today, Hoping im sucessful as i watched before I ran so it would be special to participate.

My eldest son has asked me to do the Great Ireland 10k with him in april , he 's not a runner yet so that could be interesting, I sent him a link to tommy tiernan he didn't really appreciate that .:D

The Muppet

Annie get your Run wrote: »

Congratulations on your win! You're in good company, all the very best people win new poster of the year

Cheers , Just writing my acceptance speech , be back in day or 2.

Perhaps not

, Definitely in good company with OSO, TBL and yourself winners since I started reading this forum.

Thanks to everyone who voted, your are all the nicest bunch of strangers I've ever encountered.

Annie get your Run

Congratulations on your win! You're in good company, all the very best people win new poster of the year

diego_b

The Muppet wrote: »

I had forgotten how much I dislike running on a treadmill but I suppose it's better than not running at all. I get so hot even at easy pace it's definitely not for me.

5k from 9 k to 11 k per hour .

I am the same as well, we have the treadmill up in the top floor in the house so the velux windows do be open and it's the only time I would ever run without a top on.

The Muppet

I had forgotten how much I dislike running on a treadmill but I suppose it's better than not running at all. I get so hot even at easy pace it's definitely not for me.

5k from 9 k to 11 k per hour .

The Muppet

annapr wrote: »

Enjoy the break in the west... but don't waste the opportunity on a treadmill... nothing beats running in the wild west!!!

Thanks A I will enjoy for sure.

annapr

The Muppet wrote: »

The plan for today was to run 2 parkruns st annes and fr collins. Unfortunately some unexpected events overnight meant this didn't happen.

I got out tonight for 3.4 miles easy. First 1.5 miles was a solid uphill . Enjoyable run.

Heading to the west with the missus for a few days midweek to recover from xmas so I don't know what I'll get done running wise. Hotel has a gym so perhaps I'll hit the dreadmill .

Ì

Enjoy the break in the west... but don't waste the opportunity on a treadmill... nothing beats running in the wild west!!!

The Muppet

The plan for today was to run 2 parkruns st annes and fr collins. Unfortunately some unexpected events overnight meant this didn't happen.

I got out tonight for 3.4 miles easy. First 1.5 miles was a solid uphill . Enjoyable run.

Heading to the west with the missus for a few days midweek to recover from xmas so I don't know what I'll get done running wise. Hotel has a gym so perhaps I'll hit the dreadmill .

Ì

The Muppet

The old legs felt a little stiff this morning after yesterdays run which I take as a sign I'm not running enough, not that I needed a sign to tell me that.

I went out tonight for 3.5 miles well it was 3.5 miles last time I ran this route . It was 3.13 tonight . Go figure.

A mile in I met a man walking who for some reason reminded me of my former self. For the rest of the run all I could think of was the difference running has made to my life, the fitness to enjoy playing with my grandkids, the improvements in my health and the friends I've made here ,some of whom me I have yet to meet. I lose sight of that stuff quite often and really when I do think of it I realise it is my motivation to run. I ran the last 2 miles with a big fat grin on my face and at decent pace for me 10:11 and 9:20

3.13 miles @10:18

The Muppet

5 easy miles tonight . It's cold out there . Nice run i took it easy . Good to get a few miles in today as I missed yesterdays run .
Apart from the cold thrres nothing much else to report . Suppose if i'd ran faster I might not have felt the cold so much.

5 miles @ 11.11

The Muppet

The Muppet wrote: »

Nice course AM . The downhills allow for recovery before tge next climb . I really enjoyed it .

Merry Christmas to you too.

3 Mlies easy this morning with Alison . Nice mild morning . Set me up nicely for the Christmas dinner .

Merry Christmas to all of you.

The Muppet

Annie get your Run wrote: »

Delighted to see you both this morning, well done to Alison, it's definitely 70-90 seconds slower than a flat course but it's a super workout, regular Cabinteely runners do very well in other races

Happy Christmas!

Nice course AM . The downhills allow for recovery before tge next climb . I really enjoyed it .

Merry Christmas to you too.

Annie get your Run

Delighted to see you both this morning, well done to Alison, it's definitely 70-90 seconds slower than a flat course but it's a super workout, regular Cabinteely runners do very well in other races

Happy Christmas!

The Muppet

tang1 wrote: »

It's a testing enough route alright TM, my one & only parkrun, must really sort that out in 2017. Happy Christmas to all The Muppets.

Lol all the muppets' they'll love that.

It tested herself this morning she gave it all she had . It would be sub 30 on a flat run so she's happy with that.

Happy Christmas to you and all your crew.

tang1

It's a testing enough route alright TM, my one & only parkrun, must really sort that out in 2017. Happy Christmas to all The Muppets.

The Muppet

I went out to cabinteely this morning for a spot of park run tourism . Met up with my daughter Alison for the run, it's her local venue.

Nice course . The hills make it interesting , we finished in 30.30 which was a decent for Alison time considering the course.

Nice friendly crowd this morning. Race Director Annie Get your Run gave us the low down on the coarsé . Was glad of that by lap 3 .I imagine it would be easy to go out too fast and suffer on that course.

Lovely run really enjoyed it .

The Muppet

Yay, I actually manage to get out for 5 miles this lunchtime. It was cold starting out but a lovely day once I warmed up.

I did my last xmas gig last night so I should be able to get back to normal from here on in or at least I'll have to find another excuse if not.:pac:

The idea now is to run consistently for the next week hitting at least 20 miles

and then start the graduates plan and my strenght and conditioning in the new year.

5 miles @ 10:23 pace

The Muppet

Slumming it this evening . 3 miles easy along sandymount in good company .

Not quite as nice as coast run the other side of the bay . Enjoyable run.

The Muppet

Nice 5 miles @10.30 pace . Lovely evening ' I set out to do 3.5 and added another 1.5 on st the end .

The Muppet

Pilates tonight. Gave the legs a good workout .

No running today but that was due to lack of free time rather than motivation . Plan to get out tomorrow.

The Muppet

I didn't sign up for any races yet AM . Thinking of doing the 5k on tge park on new years . Will have company if I do so it won't be an assault on a pb.

I'm definitely goin to do more of the shorter races in the first half of next year.

No run today . Just in from work so i'll leave it until tomorrow .

The Muppet

Thanks AM. Absolutly no danger of me not hanging in there . I Love it too much but I think you're right . I'M Going to hold off on the plans for now and just get back to running regularly which is difficult enough this time of year with all the xmas stuff going on.

Got out for 3.4 miles easy and I enjoyed it.

Annie get your Run

The Muppet wrote: »

Struggling a little at the moment if I'm honest, My hip/ glute was niggling me yesterday and I can still feel it this morning. Mojo is low, which is unusual for me, I just need to get back into a routine but that's not easy at the moment.

Hang in there T, it's not unusual after marathon training, the body is tired and your goal is complete, take whatever time you need to recover well and use the new year as your new start. Are you doing the Raheny 5 mile?

The Muppet

Struggling a little at the moment if I'm honest, My hip/ glute was niggling me yesterday and I can still feel it this morning. Mojo is low, which is unusual for me, I just need to get back into a routine but that's not easy at the moment.

The Muppet

Maximus Alexander wrote: »

Is that your finish time or hers? Or both? For her sake I hope you finished a few seconds behind her because that's agonising!

It's both our finish times max though she crossed the line first of course.