From Couch 25k To Where Ever

The Muppet · 28-03-2017 03:20PM

Onto week 9 with 60 minutes very easy.

5.85 miles in 62 minutes @ 10.36 pace.

A liitle quicker than prescribed very easy pace (12.15) but sure most ot it was downhill. It felt nice and easy .

The Muppet · 29-03-2017 07:57PM

8 x 1 minute hill sprints tonight with 3 minute recovery.

1 mile warm up @ 10:49 to a local hill which I've used for these before, Its a pretty steep hill so always tough going, this evening I was running into a stiff breeze on it to to make things even tougher.

I ran the first one too fast and after the 3rd repeat I realised i had to ease off as I was finding the going tough, I got moving a littler better for the last three again. Recovery was walk/jog back .

Finished off the session with 1 mile cool down @11:12

I should have worn heart monitor for this but forgot

60 second hill splits
1 6:25
2 6:48
3 6:57
4 7:18
5 7:14
6 6:54
7 6:48
8 6:47

total 4.4 miles in 52:43

The Muppet · 30-03-2017 03:49PM

60 minutes very easy today , A bit of stiffness in the top of my right clave setting out probably from yesterdays hill sprints but it was grand during the run.

No data for this run as my watch didnt charge last night so I recoded it on strava on my phone which died just as I finished, not my day technology wise.

Pilates class tonight should stetch the stiffness out of me.

The Muppet · 31-03-2017 11:35AM

A month of two halves for me with zero miles ran in the first two weeks due to illness. Since then I did manage to run 70.83 miles which if replicated for the whole month would be decent milage for me. Things are on the up I think enjoying my running which is the main thing for me.

I have the weight moving in the right direction too, I'm the lightest I ever remember being , still a few pounds to go to get to where I really would like to be and I shall get there.

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|70.83|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|234.72|1310.91|851.69|567.02|194.83

The Muppet · 01-04-2017 11:43AM

1 hr 45 easy today. dug out the heart monitor for this one just to make sure I ran in the right zone . nice morning but breezey enough in places.

9.5 miles @ 11:13 pace avg HR 127 max 139

The Muppet · 02-04-2017 01:50PM

30 minute tempo (9.15 to 9.29)

Out earlier to my local park where I ran a lot of my c25k runs. I don't run there very often now as its only 1.5 mile up and back. It's really nice to run in though.

The session went well up and back twice 3.3 miles @ 8.56 avg heart rate 147 max 159 cadence 181 .

Another good week for me. All the plan completed. 28.25 miles for the week

The Muppet · 04-04-2017 06:31PM

I was in town (dublin) today so I took the opportunity to get today's 60 minute easy run in the Phoenix Park. Up north Road and back Chesterfield avenue. Lovely day with a nice cooling breeze

5.6 miles @ 10.57 avg hr 136 max 156

The Muppet · 05-04-2017 05:47PM

Today's session was 1 mile warm up and 6 x 2 minutes aerobic power 6.47 to 7.00 minute miles with 3 minute recovery.

Tough going . Easy hitting the pace, maintaining it not so easy on some of the splits. Not sure why that was . Walk recovery 3 mins could have jogged after a minute but didn't .

2 minute ap splits
1 @ 6.47
2 @ 6.53
3 @ 6.47
4 @ 7.04
5 @ 6.59
6 @ 7.07

Total 3.97 miles in 50 minutes avg hr 128. Max 163 ( My max is 174)

ThebitterLemon · 05-04-2017 06:47PM

The Muppet wrote: »

Today's session was 1 mile warm up and 6 x 2 minutes aerobic power 6.47 to 7.00 minute miles with 3 minute recovery.

Tough going . Easy hitting the pace, maintaining it not so easy on some of the splits. Not sure why that was . Walk recovery 3 mins could have jogged after a minute but didn't .

2 minute ap splits
1 @ 6.47
2 @ 6.53
3 @ 6.47
4 @ 7.04
5 @ 6.59
6 @ 7.07

Total 3.97 miles in 50 minutes avg hr 128. Max 163 ( My max is 174)

Nice session, you've come on greatly in the last year, keep it up

TbL

The Muppet · 05-04-2017 08:55PM

Thanks TBL. Tbh it my first time running a ap session so I wasnt sure if it was ok or not. I feel I pushed to my limit today and was a little disappointed in the 7 plus splits . There was a slight incline and breeze on splits 2 4 and 6. But that would have worked in my favour on 1 3 and 5.

The Black Oil · 05-04-2017 10:27PM

Hadn't heard the term aerobic power before using this forum. It's a funny one and made me think of jargon associated with formula 1, though we don't really need a pit change and can usually just keep going...

The Muppet · 06-04-2017 08:14AM

The Black Oil wrote: »

Hadn't heard the term aerobic power before using this forum. It's a funny one and made me think of jargon associated with formula 1, though we don't really need a pit change and can usually just keep going...

Formula Ford perhaps in my case B . It's all new to me too , learning as I go along and enjoying it thanks to the good folk here. I got it the term wrong in yesterday's post , anerobic power it was. How did you find your session at it?

The Muppet · 06-04-2017 08:31AM

My last post re aerobic power/anerobic power set off an alarm in my head and it's possible I ran yesterday's session at the incorrect pace .

The plan says 6x2 ap. I think that should be aerobic power which is 8.05 to 8.15 for me . I tried run it at Anerobic Power 6.47 to 7.00. Whatever it's done now

The Muppet · 06-04-2017 03:55PM

60 Mins easy this afternoon, feeling a little worse for wear today so easy it was , Pilates class tonight .

5.3 miles 60 mins at 11.19 pace avg hr 128

The Muppet · 08-04-2017 02:17PM

Todays session was 4 x 6 minute Threshold with 2 minute recovery. i decide when I woke to go and run a parkrun at threshold instead . Was at st anns for 9 and ran a warmup mile down the avenue , I thought there were very few runners about for parkrun and found out parkrun was cancelled so decided to revert to the intended session on the avenue instead of running the parkrun course with the others who had turned out.

8.50 pace is the faster end of my threshold range so that was the target pace .

6 min splits
1 @ 8.49 pace for .68 mile
2 @ 8.29 pace for .71 mile
3 @ 8.33 pace for .70 mile
4 @ 8.04 pace for .75 mile

The last one I didn't look at watch just ran it comfortably hard. Beautiful morning and I was feeling good.

I met Wubble Wubble of this parish in the park just as I finished and we had a bit of a natter, always nice meeting other Boardsie runners. I did a short cool down and headed home.

warm up .83 miles @12 :12 pace
session 3.07 miles @ 9.46 pace

Bungy Girl · 08-04-2017 06:22PM

Flying on those intervals, T ! Perhaps it's time to revise your training paces, training obviously working well for you. Seems like everyone was in St.Anne's this morning

, sorry to have missed you.

The Muppet · 08-04-2017 08:24PM

Bungy Girl wrote: »

Flying on those intervals, T ! Perhaps it's time to revise your training paces, training obviously working well for you. Seems like everyone was in St.Anne's this morning , sorry to have missed you.

Thanks for the advice , I'm feeling really good of late all right G , I may well have given park run a blast this morning but it wasn't to be. I will give it another go in the next few weeks and recalculate my paces form it, I'm actually running quicker that the prescibed paces on most of my runs now anyway.

Yeah It was a glorious morning in there today, I only met J but i saw from his log Murph_D and yourself were there also. I would have like to hang around for the races but had other commitments for the day, next time .

The Muppet · 09-04-2017 10:41AM

On the road early ths morning for my 70 minute easy. It was cool enough starting out but nice.

6.8 miles in 70 minutes @ 10.18 pace

Avg hr 130 max 144

In other news 29 years married today to a wonderful woman who has always supported and encouraged me with my running . It's so time consuming it would be difficult to do without that support.

Kennyg71 · 09-04-2017 11:42AM

Congratulations on your anniversary, hope you have plans for a good night out, enjoy

Bungy Girl · 09-04-2017 05:16PM

Happy Anniversary to you and Mrs Muppet!

Wubble Wubble · 09-04-2017 07:24PM

Nice one, Happy Anniversary

The Muppet · 11-04-2017 10:27PM

60 minutes very easy today . I was in Drumlish Co. Longford this evening for this . Not familiar with the area it was an out and back on the road. Very hilly area .

5.83 miles @ 10.21 pace in 60 minutes

The Muppet · 12-04-2017 09:49PM

I mile warm up , 8 x 1 minute hills with 3 minutes recovery , 1 mile cool down.
Nice tough session . Felt good throughout.
Hill splits
1 @ 6.44
2 @ 6.23
3 @ 6.20
4 @ 6.42
5 @ 6.47
6 @ 6.33
7 @ 6.25
8 @ 6.49

4.48 mile total

The Black Oil · 12-04-2017 10:26PM

Good to have some hills going on.

The Muppet · 13-04-2017 07:57AM

The Black Oil wrote: »

Good to have some hills going on.

Yeah I find them tough B but in a good way . It's a good session to use for comparison too . Last night's were much better than the same session a few weeks ago at least all reps were consistant , sub 7 pace and I didn't feel ready to lie down after 3 .

The Muppet · 14-04-2017 12:13PM

A little stuck for time yesterday so had to skip the run. I got to my Pilates class, it was a tough class but enjoyable. Still feeling the effects of it this morning when heading out for yesterday's skipped 60 minutes easy run so I took it nice and easy.

Headed towards Malahide on the main road and back along the estuary . Lovely morning for running with a cool but not too strong breeze.

I stubbed my toe 5 miles in and nearly ended up in a heap but managed to stay on my feet, hurt my lower back though in the process , hopefully it will sort itself out before tomorrow.

5.68 miles @ 10.40 pace

Murph_D · 14-04-2017 12:37PM

Ouch, that's happened to me more than once. Hopefully no harm done!

The Muppet · 14-04-2017 12:44PM

Murph_D wrote: »

Ouch, that's happened to me more than once. Hopefully no harm done!

Thanks, Hope not too D but quite sore at the moment . It happened me a few times too this is the first time I had the strength to stay on my feet bambi style so that's a plus .

The Muppet · 15-04-2017 06:14PM

Feeling ok today after yesterdays trip. Hip was a little sore but nothing major.

1 hr 40 easy was on the plan. I have to get a base to recalculate my training paces but for today I decided to run this at 10.40 pace , that pace was easy enough for me for 2 thirds of a marathon .

That plan went out the window after the first mile and I just ran by feel not really paying much attention to my watch.

Felt comfortable throughout . Aerobicall fine , legs tired a little near the end but I wasn't dropping the pace so late in the run.

Lovely morning. Wore too much gear 2 layers and jacket and running trousers. Was quite warm when I got going, I really must learn that lesson .

The faster pace meant I finished a few minutes earlier than planned

9.37 miles @ 10.00 pace in 1:33:47

Kennyg71 · 15-04-2017 07:09PM

Really seeing some Improvements T, nice work.

From Couch 25k To Where Ever

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