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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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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

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 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

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.

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.

tang1

Great year TM, fair play & the award was totally deserved.

Maximus Alexander

Great year from you and some nice achievements. Looking forward to seeing what you get up to over the next 12 months. As for mileage since the marathon, what you did in December would have looked like a decent enough month a year previous, so really being disappointed with it just shows how far you came. Don't be beating yourself up too much.

The Muppet

Thanks Max, Of course you're right .

Back at it tonight for night 2 of the plan 60 minutes progression from easy to Marathon Pace. easy is 11.42 to 12.07 , Marathon pace I'm a little confused about as the calculator on the plan doesn't give training paces for Marathon but under race times it gives me 9.40 so I aimed for that. I don't think that's the correct pace so i'll ask that question in the graduate thread.

This was my first session in months and I enjoyed it , busy day and I was late getting out but not going was never an option so that's good , last week I wouldn't have done it.

Went my usual 5 mile route and deviated up a side road and back for a couple of hundred meters to get me to the designated hour . I m really happy with the pacing as I was doing it by feel and only glanced at my watch the odd time to keep time in check. Mile 5 was a little too fast but sure It was a cold night.

Pleased to have that one under the belt as once I get going on a plan I'm usually quite consistent

Mile splits
1 @ 11:59 147bpm
2 @11:29 143 bpm
3 @ 10.30 140 bpm
4 @ 10 .15 144 bpm
5 @ 9.07 150 bpm
. @11 .47 cool down

The Muppet

Up early this morning for day 4 of the 30 day s&c plan. I'm all ready noticing the difference its making , with the balance exercise I no longer fall over as soon as I raise my leg and the hamstring stretch is having the desired effect. It's only twenty minutes each morning, I wouldn't have expected to see an improvement so soon . I am determined to see it through this time.

My designated 45 minutes very easy had to be a lunchtime run as the forecast for later wasn't good and I had Pilates tonight so I would have been late getting out. It was fresh afternoon , I Kept it all really easy and ran within prescribed paces and really enjoyed it, I was a bit stiff setting out but after a few minutes I was grand.

4 miles @ 12:05 pace

Pilates Tonight , really enjoyed that as always, It was a good day on the training front. Rest day tomorrow so it'll be just day 5 of the strength and conditioning I think.

The Muppet

Day 6 of the 30 day challenge which is the end of the first section basic mobility and balance. Enjoying getting up early to get these done it reminds me of my c25k days.

I have switched the Saturday and Sundays runs on the graduate plan as thats suits me bettter and I got used to doing my long runs on saturday for the marathon.

The plan was 90 minutes easy which equates to 11.42 to 12.15 pace which I calculated would be around 7.5 miles which would be my longest run in 2 months . I really enjoyed this run it was nice and easy and i tagged on a few minutes at the end taking the longer way back to my start point. Doing my best to stick to the designated paces so I am happy with today's pace.

8.5 miles @11.41 in 100 minutes.

The Muppet

I think I have just realized why I gave up in week 2 the last time i tried the Kinetic revolution 30 day challenge. The first 6 days are basic mobility and balance, today my day 7 it switched to basic strength and core and I found it tough going, split squats are a killer and the plank where you move one leg to you elbow is no fun either. My legs are in a heap but its done.

Hope the legs recover for todays run 40 minutes easy with 10 x 100 strides, that won't be happening anytime soon.

The Muppet

The old legs recovered enough to get the run in this afternoon, I wanted to go in daylight for the stride part as I was doing them in teh local path on the flat.

Glutes were still a little sore heading out but loosened up as soon as I got going . I ran the first 2 miles at easy pace , 11.53 and 11,44 which lleft me in the park for the 10 x 100 m strides at Aerobic Power which is 8.05 to 8.15 for me .

The strides were a bit of a disaster because not having done any pace work in months I doubted I could run at that pace and so I got the paces all wrong , I only realized this after the 4th stride when I caught a sight of the lap time when I stopped, I did try to hit the proper pace after that but failed . to get the distance right i just counter to 2 in my head and some of them are under 100 meters and some over . Must do better next time.

However it was enjoyable to run at speed and has done the confidence some good.

lap split paces
6.21, 7.04, 5.55, 6.19, 6.36 ,6.57, 7.19 , 6,55, 6,23, 5,51

That's week one of the Graduates plan completed , happy to have a consistent week under the belt , More of the same in the week ahead I should be back into properly.

The Muppet

Day 9 of the 30 day challenge this morning. Still finding some of the strength stuff tough enough but I am getting them done perhaps it's supposed to be tough.

Had my 45 minute very easy run this afternoon 3.78 miles @ 11.58 pace

The Muppet

Day 10 of the Strength and conditioning plan this morning , One third of the way through, tough but I feel I am progressing 3 x 10 reps of teh exercises this morning it was 2x10 on Monday.

Running wise instead of my 45 minutes moderate I went to the Irish Runner paced mile at ALSAA, I went with the 7 minute pacers , I don't have my time yet but I finished a good bit behind the pacers.

It was 4 laps on the track, I found the first lap I was running into the back of people so I could have ran that one a little faster apart from that I'm happy enough , I had a bit of a kick in me for the last lap so overall it was good,

Nice to meet up with Singer and Annie get your run for a chat and a cool down lap.

Singer

Good to see you earlier Tom! Results are up here: http://www.myrunresults.com/events/irish_runner_paced_mile/2017/results

Annie get your Run

Well done tonight T, you shot off in the last 100m so a good strong finish from you and leaving me for dust as predicted

The Muppet

Thanks B 7.33 my official time there it will be interesting to see how that goes over tge next few months.
You had a great run . Was that a pb ?

Thanks AM by that stage I just wanted to get it done . I could hear you on my heels I though you were going to go by me on the run on. It was a good night .

tang1

More to to come off tonight's time me thinks TM, great stuff.

The Muppet

Thanks Tang hopefully with some speed work I could knock a bit off that .

The Muppet

Dy 11 of S & C up to 45 reps per side they are not getting any easier but tomorrow is last day of this phase which I have to admit i have found tough , not sure i mentioned that until now.

My Missus had an appointment in town this afternoon so while she was there I took the opportunity for a run in the phoenix park. I decided to do yesterdays missed 45 min moderate session instead of todays 45 easy run , I don't like missing sessions on any plan but skipped yesterdays to do the pace mile in ALSAA.

The stats are mess up on my watch , looks like I started it on the drive to the park, I wasn't really looking at it anyway for the run , I ran up teh North road and back down chesterfield avenue which I guess is between 4 and 5 miles at somewhere around 10 minute pace.

Pilates Class tonight then felt tired during this, The form wasn't good on some of the exercises , I contemplated not going at all as I was quite pushed for time but just made it.

Feeling a bit chesty all day too , That flu is in the house so I'm hoping I'm not coming down with that.

The Muppet

Day 12 of s and c in the bag if I never do another split squat it'll be too soon, Moving onto mobility and plyometric training tomorrow , Havn't a clue what that is ,stretches I think I'll look at the videos later.

Scheduled rest day today but I may get an easy run in depending on how I am feeling later, cough is worse this morning so Ill see how the day goes, If its the start of what the other have here I think I will be missing some runs in the days ahead, Taking some meds since last night to try ward it off.

Annie get your Run

The Muppet wrote: »

Scheduled rest day today but I may get an easy run in depending on how I am feeling later, cough is worse this morning so Ill see how the day goes, If its the start of what the other have here I think I will be missing some runs in the days ahead, Taking some meds since last night to try ward it off.

Stick to the plaaaannnnnnn!!!

sounds to me like you'd benefit far more from rest than a run - mind that cough.

The Muppet

Annie get your Run wrote: »

Stick to the plaaaannnnnnn!!! sounds to me like you'd benefit far more from rest than a run - mind that cough.

The cough is just brewing but is going to get me I fear , daughter and son are in bits with it, Hard to escape it when it's in the house like that , but I'm doing my best to avoid them.

I know you're right AM , If i do run it'll be a very easy few miles , I just feel like one today, that may change of course when the time comes to put the gear on.

The Muppet

I did venture out for 4 easy miles @ 11.28 pace this after noon, The sun was shining but it was cold enough. Nothing much else to report except a little fashion faux pas I noticed when I went to get out of my gear after the run, 4 miles around Coolock in these.

I cant believe I didn't notice during the run and I can't say I noticed anyone noticing except my missus and her friend who found it very funny all together on my return..

Could it be the start of a fashion trend ?

tang1

Cue all the young lads in Coolock wearing odd runners from now on after seeing TM doing it!!!

Annie get your Run

I thought that was one runner and one slipper... I

The Muppet

tang1 wrote: »

Cue all the young lads in Coolock wearing odd runners from now on after seeing TM doing it!!!

That would be a sight

Annie get your Run wrote: »

I thought that was one runner and one slipper... I

Ah here a slipper! even I would have noticed that. The black one is my retired Nike air i was wearing today, the other my current Asics running shoes.

The Muppet

day 13 of s and c this morning . stretching and hopping . good at the hopping not so good at the stretching,tight hamstrings don't help getting into some of the required positions. I was a bit stuck for time today , I'll have more time tomorrows so will make sure I get the technique right.

90 minutes easy running at lunchtime 8.25 miles @11.22 pace .

Younganne

The Muppet wrote: »

I did venture out for 4 easy miles @ 11.28 pace this after noon, The sun was shining but it was cold enough. Nothing much else to report except a little fashion faux pas I noticed when I went to get out of my gear after the run, 4 miles around Coolock in these.

I cant believe I didn't notice during the run and I can't say I noticed anyone noticing except my missus and her friend who found it very funny all together on my return..

Could it be the start of a fashion trend ?

My younglad occasionally wears 2 odd shoes to school, by choice. Now it would be obvious as in one is an orange AstroTurf runner and the other a navy runner but hey let them be individuals!!!:eek:

The Muppet

Younganne wrote: »

My younglad occasionally wears 2 odd shoes to school, by choice. Now it would be obvious as in one is an orange AstroTurf runner and the other a navy runner but hey let them be individuals!!!:eek:

Does any of his friend do similar? Fair play to him for being himself.

I wish I could claim it as a fashion statement in my case but no, I was wearing the black ones all day and though i'd changed into the others to run , it wasn't even dark , I'll have to put it down as a senior moment .