Running for Fitness/Weight loss

ike · 25-04-2008 2:41pm

Went out with my mate from work again today and decided on a 10k and ran it in 49:18, kept a really steady pace of just under 8min/mile, mile 5 had a very steep hill but I kept it on the pace, normally I'd fall right off the pace on a steep hill.

Nice day for running too, overcast and only had the wind in our faces for the first two miles. Will see how the weekend goes and hopefully will get a run in on Sunday morning.

Just checked and around this time last year I ran the Bupa 10k in 53:53 so between that and going under 50mins I'm well pleased.

ike · 27-04-2008 12:32pm

Lovely morning for a run sun shining no wind - did 3.38 miles on grass, had intended on 4 but there was a hurling mtach starting and a bit of a crowd gathering so rather than dodging in and out I didn't run the last circuit. This week I've increased my mileage from around 15 to 20, so hope to keep that going for another few weeks. Feeling no ill effects of increasing the mileage.

ike · 28-04-2008 1:57pm

Just back from a 5 mile run today (39:04) feeling very comfortable running at this pace now.

Woddle · 28-04-2008 2:54pm

Hey Ike, nice time, you seem to be very consistent with your times, I'm just curious, do you push yourself hard for these times or do you use a monitor to pace yourself. Excellent log so far, keep it up

ike · 28-04-2008 4:56pm

2 months ago I would have pushed hard to to achieve that time, I did it after 1 month of training and nearly passed out after it! But now sub 8 min mile are the norm for me at the moment although the max I've done is 10k. I'd say on a good day if I really pushed my self I could go close to 38min. Today I ran the first 4 miles averaging around 7:55 - 8:00, but I just pumped the legs a little bit harder on the last mile and averaged 7:23. A while ago a sub 7:30 mile would have nearly killed me bit today if felt grand and didn't feel like I was running all out.

I invested in a Garmin Forerunner 205 (no heart monitor) and I have to say it really helps me keep on the pace. A quick look and I know what pace I'm at so i just keep running trying to keep it consistant. I'm trying to get more of a feel for how I run so I don't need to look at the watch every couple of mins. Today I probably checked my pace only at the mile markers.

BossArky · 29-04-2008 3:00am

ike wrote: »

I invested in a Garmin Forerunner 205 (no heart monitor) and I have to say it really helps me keep on the pace. A quick look and I know what pace I'm at so i just keep running trying to keep it consistant.

ike, this is the Garmin Forerunner 205 right? Scroll down to the pics on that link. It looks kind of chunky? Is that true or does the guy just have skinny arms?

Does it feel heavy whilst running? Like yourself I would like to know what kind of pace I'm running at outdoors... and I'm considering the 205. Would you recommend it?

The link says it is not really to be used as a gps, but can store maps. What is that functionality like? Will it tell you to turn right or left... or just remember where you ran?

ike · 29-04-2008 9:16am

Thats the one alright - Is is quite chunky - wouldn't be far off having a box of matches on your wrist, but you get used to it very quickly it fits sungly on your wrist and its acutally feels quite light. That was my concern before buying it, but after the first run its a non-issue now.

The map functionality is very basic, its a true gps in the sense that you can get your coordinates but it won't give directions based on pre-loaded maps. when you download each workout you are given a very basic map showing where you ran. So it basically just remenbers where you ran.

I think the documentation says it accurate to within 10metres and I'd say that's true based on a run I did with a mate of mine his 10k stopped a few meters before mine. I'm probably only using about 5% of its total functionality as out of the box its ready to go. For the last few weeks I've been putting in predefined distances and pace and running to that and it automatically stops when the distance is completed.

Personally I'd definately recommend it.

ike · 29-04-2008 2:06pm

Hill session on the threadmill today - rest day tomorrow

ike · 01-05-2008 2:29pm

Was feeling good after yesterdays rest - so I decided to push myself a bit more over 5 miles and based on previous runs I definately felt I had a lot more left in the tank. So I went out with my mate from work and ran it in 38:19 - really pleased with that, more so with how I feel afterwards - ran the last mile in just over 7min.

BossArky · 01-05-2008 2:44pm

ike wrote: »

Thats the one alright - Is is quite chunky - wouldn't be far off having a box of matches on your wrist, but you get used to it very quickly it fits sungly on your wrist and its acutally feels quite light. That was my concern before buying it, but after the first run its a non-issue now.

The map functionality is very basic, its a true gps in the sense that you can get your coordinates but it won't give directions based on pre-loaded maps. when you download each workout you are given a very basic map showing where you ran. So it basically just remenbers where you ran.

I think the documentation says it accurate to within 10metres and I'd say that's true based on a run I did with a mate of mine his 10k stopped a few meters before mine. I'm probably only using about 5% of its total functionality as out of the box its ready to go. For the last few weeks I've been putting in predefined distances and pace and running to that and it automatically stops when the distance is completed.

Personally I'd definately recommend it.

Thanks ike. I'll check it out.

SUNGOD · 01-05-2008 6:54pm

hi ike im just asking some of the other running logs what surfaces do they run on and how much on each. road, grass,trail,track ? i mainly run on road but trying to vary it as it cant be too good for me long term

ike · 01-05-2008 8:23pm

I was conscious of varying my routine this year as well - at the moment with my wife working every 2nd weekend I run 4 days one week and 5 the next week - and a rough breakdown would be:

Week 1 (4 Days)
Monday - Road
Tuesday - Threadmill Hill (Session)
Thursday - Road
Friday - Road

Week 2 (5 Days)
Monday - Road
Tuesday - Threadmill Hill (Session)
Thursday - Road
Friday - Road
Sunday - Grass

But I'm going to change 2 of those sessions over the 2 weeks and run them on grass in the evenings probably each Friday. I also have the option of running on the River bank which I can run 30miles of if I wanted to, its mixture of grass and trail I suppose. Just need to work out some routes.

ike · 02-05-2008 10:05am

Started my training on the 1st of February so I'm now past the three month mark, so I'd thought I put in a brief summary.

Weight starting was 220lbs now 199lbs, I'm far from being 'toned up' but i just don't have the time to concentrate on that aspect. Its obvious but carrying less weight makes it so much easier to run.

I missed a week of running in April and slipped up on my weight training for nearly 2 weeks - reckon I would have been closer to 14st if I'd kept it up.

My diet hasn't changed much but as I increase the mileage I feel much hungrier especially late in the eveing around 9:00.

I've increased my milage each month by about 20% and am currently running about 20 miles per week, with the 'long run' at about 10k.

I can't put a number on my fitness level but indicators such as my lungs working more efficiently and I'm not puffing and panting on a run, and also my recovery after runs is very quick.

As regards my running I'm much more comfortable and in control of how I run. I used to get flustered and hung up on how far I had left to go. I'm able to judge my pace a lot better and know when I'm going too fast or slow but more importantly I'm enjoying it.

Woddle · 02-05-2008 10:42am

Fair play to you Ike, I've tried at the start of every year now since 02 to get fit but always end up quitting, but not this time, and part of that reason is reading your log and the logs of others, so keep up the good work

ike · 02-05-2008 4:56pm

Thanks Woddle putting it down on paper or somewhere certainly helps and as you said reading other's logs keeps a bit of motivation.

Did a slow 4 miles today just over 8min mile legs were feeling a bit heavy after yesterday. No more running until Monday for me.

ike · 05-05-2008 11:57am

Cracking day for a run - did 7.15 miles this morning averaged just over 8min/mile. Wasn't too concerned about the time was more interested in seeing how I felt after running for close to an hour. Great being out on the country roads with the sun shining.

I've gotten myself talked in to doing a relay in the Cork marathon at the start of June. My brother in law was signed up but his running partner had to pull out so I've volunteered. So I have about a month to train for the half marathon yikes! :eek:. Not too worried I've enough ground work done at this stage, just need to squeeze in a few more long runs over the next few weeks.

SUNGOD · 05-05-2008 2:59pm

hi ike, might see ya in cork then, like ya said 1 or 2 longer runs and you'll be grand you've got plenty of miles under you belt as it is . its a nice bit of extra motivation as well , not that ya need it but you know what i mean ,i love the excitement of lead up to any race makes ya feel like your training for/towards something . best of luck

ike · 06-05-2008 9:19am

Cheers SUNGOD might try and meet up for a quick hello on the day. It'll probably be a bit a slog around, but I'll be after training for nearly 18 weeks and no races entered, so its a good time to keep the motivation on track.

ike · 06-05-2008 2:16pm

5 mile lunchtime run - hot out there, good way of getting a tan on the old milk bottles!

Rest day planned for tomorrow but might crack on with another run...

ike · 08-05-2008 2:08pm

5K hill session on the threadmill (I feel these are really helping). Coming down with a bit of a head cold/chesty cough, hopefully it won't turn into much as I really want to get a long run in on sunday.

Did a few lenghts of the pool after the gym really enjoyed that too have'nt done that in ages.

ike · 09-05-2008 2:53pm

5 mile run today - trying to work on running each mile at the same pace rather than speeding up or slowing down, got it close today ran all 5 pretty much between 7:40 - 7:50. Did another few lengths of the pool afterwards niceway to cool down.

I've also gotten my weights program back on track over the last two weeks. I've reduced it to 3 nights per week was 5.

No running tomorrow but all going well I'll hit 10 on Sunday.

ike · 11-05-2008 12:06pm

Did my first 10 miles this morning (1:21).

Ran a 5 mile route twice, slightly slower on the 2nd 5 but happy with the run.

SUNGOD · 11-05-2008 12:28pm

thats good stuff ike.good time too. whats your plan ? will you try get one more 10 or longer in before cork or taper from here ?

ike · 11-05-2008 2:45pm

Ideally I'd like to get another long run in next weekend, but my wife is working so thats out. So basically I'm going to hit 10-12 in 2 weeks time, which will be a week before Cork unfortunately - but I'll do very little in the 4-5 days before.

SUNGOD · 11-05-2008 7:40pm

well you have to live as well ike , next weekend would be perfect for another long one but what harm,just do as you have planned and you'll be grand like i said in an earlier post you have plenty of miles under your belt so the distance shouldnt be a problem, especially with the 10 just gone and 10-12 in 2 weeks. take it easy then till race day best of luck ike , you'll be flying it .

ike · 12-05-2008 2:09pm

Hope so SUNGOD - will be nice to have a Half marathon done at this stage of the year.

5 mile recovery run today (8:27/mile) - was feeling a bit achy after yesterday - but legs feeling really good now. Felt strange but good to be running at the pace

ike · 14-05-2008 9:08pm

Rest day yesterday - Ran a 6 mile road race this evening literally just back - targeted sub 47, finished in 46:53 had to go all out on the half mile. Delighted with the time could be happier with how I ran, wanted to run all of them close to 7:50 but 3 of the miles were around 7:55 so I had to pull it back over the last 2.

Going to hop into a cold bath now and chug back some Arnica.

Woddle · 14-05-2008 9:12pm

Congrats yourself Ike on your race time also love the pics of Hook head, my parents have a holiday home there, love the area.
Cheers for your comment, I finally feel like I'm slowly getting back to where I once was

ike · 14-05-2008 9:47pm

Love it down there too...usually get in a few fishing trips each summer - heading out from Fethard and out past the hook

ike · 15-05-2008 2:53pm

8.2 mile recovery run (9min/mile)

SUNGOD · 15-05-2008 6:12pm

well done on the race yesterday , you got the time you wanted so its all good . great running in the good weather isnt it , you'd have an extra spring in your step

ike · 15-05-2008 9:08pm

Cheers SG - running in this weather is seriously addictive alright - today's run was 4 miles on the road and the other 4 in the park on grass - loads of people out enjoying the sun

ike · 16-05-2008 8:15pm

5 mile run on grass (surface that is

). Quads are feeling a bit rough after this week, but there will be no more running until Monday.

Odysseus · 16-05-2008 8:47pm

ike wrote: »

Rest day yesterday - Ran a 6 mile road race this evening literally just back - targeted sub 47, finished in 46:53 had to go all out on the half mile. Delighted with the time could be happier with how I ran, wanted to run all of them close to 7:50 but 3 of the miles were around 7:55 so I had to pull it back over the last 2.

Going to hop into a cold bath now and chug back some Arnica.

Congrats on achieving your goal. Nice one. +1 on the arnica great recovery aid.

ike · 19-05-2008 2:14pm

5 mile run today, easy pace to start the week

ike · 20-05-2008 2:52pm

Got my mate to pace me for 10k today wanted to run a PB, finished in 47:45 so well pleased with that. Just to put it into context its better than the last 10k I ran by 1:33 and the Bupa Run in 07 by over 6 minutes. Would love to get a sub 45 over the next 2 months.

I was going to run the 10k in Youghal on Sunday but I'll give it a miss and just do a lazy 8-10 on Sunday morning and a couple more easy runs next week before Cork.

3rd outing on my new runners and no issues with breaking them in.

SUNGOD · 20-05-2008 3:06pm

great stuff ike its good for us to compete with others and see how far we have come good stuff .you will be flying in cork

ike · 22-05-2008 2:38pm

Rest Day yesterday

5km Hill session on the threadmill today

ike · 23-05-2008 2:12pm

6 mile run today - steady 8min/mile. Might do a longer (very easy) run on Sunday as my last one before Cork and one other 5-6 next week.

ike · 25-05-2008 2:29pm

Held off and did a shorter than planned 7 miles this morning. Easy enough pace 8:15/mile. Really enjoyed it this morning. Will probably only do one more run this week before Cork next weekend. Will probably feel strange not running nearly every day.

ike · 26-05-2008 2:24pm

6 miles today at 8:35/mile - really strong wind blowing out there

ike · 28-05-2008 2:34pm

Took a day off yesterday - 6 mile slow run today 9min/miles

ike · 29-05-2008 2:27pm

Been nearly 10 days since I did any kind of a fast run so today was 5 miles in 38:03 (7:37/mile), that's a PB for me for the distance delighted with how I felt during the run. Going to be putting the feet up for the next few days til Cork on Monday.

I'll be running 13.9 miles as part of the relay will be a bit awkward to run for the half marathon distance as there will be nearly a mile left.

Predictions: 1:54:00 for the 13.9
1:47:00 for the 13.1

Will be happy with anything close to those times.

Woddle · 29-05-2008 2:46pm

best of luck Ike, wish I was going but will have to wait till August, according to a running prediction calculator your estimate time is spot on, so again enjoy and best of luck:D

showry · 29-05-2008 3:58pm

Good luck on Monday,
I'm doing the relay too but only 1 leg.
I did 2 legs last year and it was a great day.
Running a 5k later that evening then.
Enjoy it

SUNGOD · 01-06-2008 12:44am

best of luck on monday ike prob wont get a chance to meet before as im driving down the monday morning so wont have a lot of time, but im race number 88 ya never know i might just bump into you:D

ike · 02-06-2008 8:00pm

Finished my part of the relay (13.9miles) in 1:55:03 and went through the half marathon stage on 1:47:27 so overall I'm very happy with those times...as they were close to what I predicted. Considering that the longest run I did in training was only 10 miles and I only did one of those, I have no complaints.

Found it quite hot after 8 miles and the lack of a decent breeze didn't really help but still could have been a lot worse! Gives me plenty of time to push on from this for a full marathon.

Now I'm off to tend to a bit of chaffing

Woddle · 02-06-2008 8:13pm

excellent going ike, your half marathon time is exactly (to the second) how long it took me to do 11 miles yesterday, and I was in bits, couldn't dream of doing anymore, so again excellent, your flying and I'll use you as my benchmark, I reckon:D

showry · 02-06-2008 9:10pm

well done Ike, great time

SUNGOD · 02-06-2008 11:38pm

great stuff ike, you were only seconds off your predicted half marathon time so you must be delighted with that, even more impressive as you only did one 10 miler in the build up,congrats again now on to the next challenge !!!!

Running for Fitness/Weight loss

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