From Couch 25k To Where Ever

annapr · 12-02-2017 12:01AM

Congrats on getting into the Great North Run T, supposed to be brilliant. Hope the toe is ok again.

The Muppet · 12-02-2017 10:37PM

Out early this morning for my 1 hr 45 easy to bring week 4 of base building to an end. 9.17 miles @11.40 pace. Windy morning, not very nice running conditions.

30.7 miles for the week, my longest in months and today's run was my longest in months too. Hoping to build on that.

annapr wrote: »

Congrats on getting into the Great North Run T, supposed to be brilliant. Hope the toe is ok again.

Thanks A , Really looking forward to it. Toe is ok but still keeping an eye on it.

Milage update
Month|2017|2016|2015|2014|2013
jan|73.95|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|73.95|1310.91|851.69|567.02|194.83

The Muppet · 14-02-2017 10:06PM

60 mins very easy 5 miles @12 pace

Not much more to be said than that .

The Muppet · 15-02-2017 09:41PM

The plan today was a 70 minute progression run from easy 11.45 to Marathon Pace which the calculator says is 9.30 for me, I'm fairly certain the calculator is just having a laugh with that pace as my marathon pace but its ok for the shorter runs on the plan so I'll use it for now.

I though the best way to do the progression was to run 12 minute splits dropping 30 seconds a split which would have me at 9.45 for the 5th and the dropping to 9.30 mp for the 6th 12 minute split giving me a 72 minute session .

I ran this along the cycle track from Sutton to Watermill road and I pretty much ran is as planned despite running into a stiff enough breeze for splits 3 4 and 6. Was very happy with the session.

12 minute splits
1 1.02 miles @11.45 hr 133 bpm
2 1.07 miles @11.14 hr 135 bpm
3 1.12 miles @10.45 hr 142 bpm
4 1.17 miles @ 10.14 hr 146 bpm
5 1.23 Miles @9.45 hr 146 bpm
6 1.27 miles @9.26 hr 153 bpm

Total 6.9 miles @ 10.24 pace in 72 minutes

The Muppet · 16-02-2017 10:17PM

60 minute very easy on the plan today 5 miles @ 11.48 pace.

Pilates tonight always enjoy that.

Quite tired all day today.

The Muppet · 18-02-2017 07:29PM

2 hours easy today 10.95 miles @ 11.14 pace , a little quick for my prescribed easy of 11.45. Pace was on target for the first few miles, I noticed it creeping up but went with it.

The Muppet · 19-02-2017 10:09AM

50 minutes easy this morning plus 4 x 200m @5k pace

I ran he 50 easy at 11.30 pace, Pace was way out for the 200m @5k pace , 6.25, 5.37, 7,42, 7,00 min/mile . The 3rd one was about right .

That's week 5 of base building completed, a decent week for me , 5 runs with a nice variety and a total of 32.5 miles for the week.

Bungy Girl · 19-02-2017 04:05PM

The Muppet wrote: »

Pace was way out for the 200m @5k pace , 6.25, 5.37, 7,42, 7,00 min/mile . The 3rd one was about right .

You were fairly blasting those 200s T ! An emerging sprint talent perhaps ?

The Muppet · 19-02-2017 08:21PM

Bungy Girl wrote: »

You were fairly blasting those 200s T ! An emerging sprint talent perhaps ?

HA HA, Not what was on the plan. I found it difficult to see my watch on them so i wasn't really aware of the pace during the sprints. I guess the more of that stuff i do I will be better able to judge pace.

On the plus perhaps its a sign I'm getting fitter, really enjoying my running again now , Motivation is getting back to where it was and I think that's down to the plan which I'm really enjoying .

The Muppet · 21-02-2017 10:06PM

60 minutes very easy tonight . Wet and windy run .

The Black Oil · 21-02-2017 10:53PM

The Muppet wrote: »

60 minutes very easy tonight . Wet and windy run .

Same. Not proper rain, a misty spray. Ratatouille on the future menu.

The Muppet · 22-02-2017 11:02AM

The Black Oil wrote: »

Same. Not proper rain, a misty spray. Ratatouille on the future menu.

Yeah . love that misty rain usually, not too mad about the wind though .

Annie get your Run · 22-02-2017 11:10AM

Are you doing the ALSAA mile tonight T? if so best of luck!

The Black Oil · 22-02-2017 02:31PM

Thought the ALSAA mile was last week. Next one (3 miles?) in March.

Bungy Girl · 22-02-2017 04:42PM

Alsaa Winter League mile last week. Irish Runner paced mile at Alsaa tonight.

The Muppet · 22-02-2017 11:02PM

Annie get your Run wrote: »

Are you doing the ALSAA mile tonight T? if so best of luck!

No I Forgot all about it AM . Sticking to the plan for now anyway I am signed up to do one of the ones later on in the year .

65 minutes moderate this afternoon

6.47 miles @10.04 pace a few seconds faster than the calculator pace but it felt ok . Wet and breezy again but it was nice none the less .

The Muppet · 23-02-2017 06:57PM

Doris made it tougher than usual

60 minutes very easy. 5 miles @ 11.24

Twinged my back doing some diy yesterday evening so skiping pilates class this week.

The Muppet · 25-02-2017 03:56PM

2:03 hours easy this afternoon, 10.53 miles @ 11.41 pace.

feeling a bit flat today energy wise so just kept it at my prescribed easy pace and got through it.

The Muppet · 26-02-2017 08:56PM

Skipped today's 50 min easy . Have a sore throat and feeling shivery , explains yesterday's run.

Hope it'll have cleared by Tuesday to start the plan .

The Muppet · 02-03-2017 11:13AM

Meh a monthly milage update is all I have to post about this week, sick as a small hospital so zero running. Got some sleep last night so hoping I'm on the mend but this week is a total write off for sure. :mad:

Milage update
Month|2017|2016|2015|2014|2013
jan|73.95|94.78|46.2|8.31|0
feb|89.94|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|163.89|1310.91|851.69|567.02|194.83

The Muppet · 12-03-2017 05:03PM

5k easy this morning. First run in 2 weeks . Still not quite 100% but well enough to get moving again. Glutes not mad about being asked to do some work after their holiday. Went back to pilates Thursday night 2 having missed 2 weeks as well.

The Muppet · 14-03-2017 09:43PM

Onto week 7 of the plan this evening with 60 minutes very easy. Feeling good after the run .

5.25 miles in 60 minutes @11.30 pace.

The Muppet · 15-03-2017 10:07PM

8 x 1 min hill repeats with 1 mile warm up and cool down.

Went to St Anne's park Raheny this afternoon for this in beautiful sunshine . Great to have the good weather .

All went to plan .

The Muppet · 17-03-2017 02:49PM

60 minutes easy this morning . Cold morning . Felt a little stiff after a "good" pilates class last night.

5.19 miles @ 11.37 pace

The Muppet · 18-03-2017 02:33PM

1 hr 45 easy this morning in a nice cool drizzle. A little quicker that I should have but it felt easy aerobically, Hammers are a little niggley this week , could be down to the 2 weeks i was out.

9.4 miles @ 11.02

The Muppet · 19-03-2017 12:51PM

25 minured tempo this morning (9.15 to 9.30 )

I ran this out and back along the coast at Sutton . It felt easy going out with the wind behind me , I only realised how strong that was when I turned half way in. Had to up the effort to keep on pace.

25 minutes @9.12

Decent week for me all things considered 28 miles in total with 2 good sessions.

The Muppet · 22-03-2017 11:17PM

Tuesday

60 mins very easy. 5 miles in 55 mins

Today

6x3 minutes cv with 3 mins recovery. Maintained my target pace of 8.30 comfortable for these .

I think I may be getting back to where I was last year . Really enjoyed this week's runs so far .

The Muppet · 23-03-2017 03:58PM

another 60 minutes very easy this morning, 5.03 miles in 56.24 . all nice and easy .

The Muppet · 25-03-2017 04:00PM

1hr 45 easy this morning, so headed out on my usual lsr route, it was such a beatuiful morning I decided to take alittle detour and to take in the bull island on todays run which added 1.5 miles or so to my route.

Feeling really good during these runs of late , I know they are easy and I should feel good during them but that is not always as it is.

11.14 miles in 2 hrs 4 minutes @ 11.13 pace

The Muppet · 26-03-2017 12:07PM

out early this morning for 5 x 5 min threshold with 2 minute recovery in the local park. Another beautiful day , really looking forward to the long evenings too.

Threshold for me is 8.49 to 9.02 pace , I always aim for the faster end of my range so 5 x 5 minutes at 8.50 was the plan. splits range fro 8.36 to 8.48 and it all felt comfortable so was happy with that.

That's week 8 of the graduates plan completed with all the runs done as prescribed, 28.68 miles for the week, enjoying the variety of runs on the plan and felling good

From Couch 25k To Where Ever

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