Running for Fitness/Weight loss

ike · 11-08-2008 1:17pm

5 miles in 37:38 an PB for me over the distance the good thing is I wasn't even trying had just intended on averaging 8:30 or so, but I felt so good after the first 1.5 miles I just kicked on and settled into a nice rhythm.

Mile Splits

08:22
07:43
07:21
07:10
06:51

Judging by the first 2 miles I could have close to another minute off.

ike · 13-08-2008 2:55pm

Not much to report n the training front for today and yesterday. Yesterday (Tuesday) was very strange in that I woke up feeling very sick and eventually threw up, had breakfast and kept it down, went to work and was feeling so tired and weak that I had to go home for the afternoon. Slept for about 3 hours in the afternoon woke up at 5 still a bit weak and aches in the legs had some food and solpadine around 8 O'Clock and was feeling much better by 9. Back in work today feeling 99% better but decided not to run as a precaution. Very odd was almost like a 12 hour mini flu.

Strange thing is the 2 other guys in work who I run with sometimes are both laid up but much worse.

Back to normality tomorrow....

ike · 14-08-2008 1:30pm

10K average 7:49/mile

ike · 15-08-2008 1:57pm

8 miles 62:57, average 7:52/mile.

Brings me to just under 20 miles for the week not where I want to be at this stage but I've not much choice. So if I can't get the miles in I'm trying to keep the tempo up a bit.

ike · 18-08-2008 7:31pm

16 miles this evening in around 2:30:00, I went out with a mate of mine and had hoped to go for 18 or even 20 if i felt right, but my foot was niggling me at around 10 miles so I quit while I was ahead. Its more like an ache but it kinda make mes run not so fluent, like I'm over compensating with it.

Either way I'm going to get it looked at this week and I need to order a new pair of runners. I like the Mizuno's but they tend to wear down very quickly as they're a very light shoe.

ike · 19-08-2008 3:19pm

Booked an appointment with a physio for tomorrow evening.

Rather than sitting around waiting did 10k hill session on the bike in the gym, would have went for more only most of the cardio machines are limited to 20mins!

ike · 22-08-2008 9:46pm

Been taking it a bit easy this week until I'd seen the physio. She reckons the pain in my heel is caused by me having a tight calf, I have very long calves which if their not stretched enough can get very tight causing the pull on my heel. My right calf has a lot more stretch in it ever since I got my achillies repaired probably because I spent so long in recovery and constantly stretching it. Anyway I need to keep streching it as much as I can and use heat pack to get them warmed up and loose. Basically keep an eye in it for the next couple of weeks.

Tonight was my first run since Monday - went in 6 mile race completed in 44:34. I ran the exact same route in another 6 mile race back in May and ran 46:52, so happy enough with that improvement. Looking back on the splits I probably could have went under 44min

SUNGOD · 23-08-2008 1:08pm

hi ike good improvement on your times.
at least you know if you do keep an eye on your calf and stretch/heat it it should be ok. thank god its in your control

Woddle · 23-08-2008 2:43pm

Hi Ike I have suggested on other threads but I swear by the foam roller and I really ownly use it for my calfs and congrats on your race time, good to see we're all still flying 6 months later.

Sweater · 23-08-2008 3:24pm

Hi Ike,

Just read through your log. It's been quite a journey over the last few months. Fantastic progress despite the injuries & a great record of progress on here.

Great times on the last run. Keep it up.

ike · 25-08-2008 1:34pm

Thanks a lot guys - might check out the foam roller Woddle its the sort of this I could do sitting at the desk. After friday nights run my foot was aching on Saturday, but I iced it that night and last night and that seems to have helped. I was minding the kids all weekend so I was pretty much on my feet fom 7am til 8pm so there was no chance to rest it!

Today 5 miles 8:12/mile, foot a bit achy but not too bad more icing and gentle stretching this evening. Need to clock in some serious miles between now and the end of Sept.

ike · 26-08-2008 1:43pm

6 miles average 7:55 (very enjoyable for some reason!?)

ike · 28-08-2008 2:22pm

Rest day yesterday

Today 10miles 82:23 average 8:15/mile

ike · 29-08-2008 3:42pm

5 miles today average 8:05. The foot is holding up well still a bit achy but not really affecting my running. Been icing it every night and gently stretching the calves as much as I can. The pain is mainly on the inside of my foot and as I'm a major supinator I'm not really landing on it which helps to a point.

18-20 planned for Sunday, which should tell me a lot hopefully. Planning to run at 8:35/8:40 pace and if I'm going ok to chip off 25 sec/mile for the last 4.

ike · 31-08-2008 1:17pm

Ok so first long run out of the way...did 19 miles this morning in 2:43 average 8:35/mile.

My legs felt very crampy after mile 16 so I wasn't running as comfortable as I'd like to. Up to this 16 and a couple of 15's was the longest I'd ran so it was all new territory. Even though another mile would have given me the 20 I felt it would have done more harm than good.

Gives me an total of 45 miles this week so overall I'm pleased.

ike · 01-09-2008 1:50pm

Today 5 miles average 8:05 including averaging 7:45 for the last two miles. Was debating having a rest day after yesterday but feeling all the better for it.

Did a few lengths in the pool afterwards followed by a bit of water jogging and stretching in the pool to ease the legs.

ike · 03-09-2008 3:56pm

Rest day yesterday although I did do 12 lengths of the pool and a bit more water jogging and stretching.

Today 10 miles average 8:20 first 5 miles in the pi$$es of rain and the last 5 in glorious sunshine!

5 tomorrow and hopefully 18 after work on Friday which give me a free weekend.

ike · 03-09-2008 9:56pm

This has turned into more of a marathon training log than a weight loss log so just quick update on my weight currently weighing in at 13st 2lbs (184lbs) at this rate I should be under 13st by the end of the month. Thats a total of 36lbs in 7 months. My diet has stayed pretty good since day one but since I've started on the longer runs I find myself eating literally everything

Just realised thats keeping in line with my 5lbs / month I set at the start

ike · 04-09-2008 1:18pm

Today 5 miles average 8:11/mile

Woddle · 04-09-2008 2:59pm

Congrats on the weight loss, great to see dividends after all the hard work. I'm about 7lbs shy of what I want myself just seem to be stuck at the moment but still not fretting

ike · 04-09-2008 3:47pm

Thanks Woddle I was stuck at the same weight for nearly a month at one stage, but I think gradually increasing the intensity and distance of the running kick started it again.

After last Sundays first long run I didn't stop eating for nearly 2 days and I mean eat nothing was safe!

ike · 05-09-2008 10:44pm

Struggled, grimaced and forced my way through 18 miles this evening, was grand through 10 but kinda lost interest after that. I was running with a mate of mine who is runnng 8 marathons in 8 months for charity and is just after coming back after a problem with his achillies and wanted to take it really slow, so we averaged 9:15/mile through the first 15 he was happy to let me head off at my own pace for the last three and I averaged 8:10 over the last 3. I was really happy with being able to pick up the pace although it was a struggle.

The problem I'm find with doing these longer runs is the pace, any calculators I've checked tell me my long/easy runs need to be anywhere between 9:15 and 10:15/mile, running at that pace just wrecks my head. I find my legs get just as tired as if I'm running at 8:20-8:35 except I'm on the road longer slogging along and not enjoying it. I don't find my recovery any quicker if run at 9:30 than if I run at 8:30.

Maybe I'm missing the point to the pacing of the longer run

Maybe I just need to get my first marathon out of the way and reflect back

ike · 08-09-2008 1:13pm

Start of another week.

Fast run today - decided on the threadmill for a change to give the old joints a bit of an easier time! Have'nt ran on the threadmill for a while so the change was nice, found the time went slower tho.

10k in 45min would have been a PB if it had been on the road

Breaking in a new pair of Mizuno's this week. My 3rd pair since Feb!

ike · 09-09-2008 1:20pm

10K (Road) average 8:26/mile.

Savage wind straight into my face for the first 2 miles felt like I was running on the spot.

Rest day tomorrow

ike · 11-09-2008 1:27pm

Today 10miles 1:25:00 average 8:30.

Really enjoyed the run today felt comfortable the whole way, conditions were really good about 15 degrees, overcast and a nice cool breeze and 2 quick gentle showers.

ike · 14-09-2008 1:51pm

Got my first 20 miler done this morning finished 2:57:27 averaging 8:52/mile.

Was really happy with the run wasn't struggling as much as I have done on other long runs. Looking back at the splits there was very little difference between the first 10 and the second 10 so at least I wasn't flagging over the second half despite getting soaked to skin on the last 5!.

Easy enough week next week as I want to be fresh as possible for the half marathon next Sat.

ike · 15-09-2008 2:30pm

Rest day today - legs feeling in good shape after yesterday more stiff than sore. Headed to the pool, did some stretching and jogging in the water, followed by 20 slow easy lengths. Legs feeling 100% after that!

ike · 16-09-2008 1:54pm

Opted for the threadmill again today for my fast run: approx 5miles in approx 36 min

ike · 17-09-2008 1:15pm

10K easy average 8:30/mile

ike · 18-09-2008 5:49pm

Much the same as yesterday 10K average 8:30 - hoping to feel fresh enough for a good run in the half marathon on Sat!

ike · 20-09-2008 5:45pm

Completed the Half marathon today according to my watch in 1:44:38 and my chip time was 1:45:25 so either which way it was near enough to my predicted time of 1:45:00.

Was happy enough with the run and my pacing my second half was faster than the first half and for the last 3.5 miles only 1 person passed me and I must have passed at least 100.

Back to the grindstone next week.

Woddle · 22-09-2008 8:54am

Fair play Ike good time and with the hot weather playing a big factor for alot of people on the day, well done.

ike · 22-09-2008 9:26am

Cheers Woddle, the hot weather dosen't really bother me, reckon I was destined to be born in a warm country!

Lots of people were dropping like flies over the last few miles lots of them walking up the hill and stopping to stretch out.

Hope everything holds together for Berlin for you. 2 of the guys from work are heading over would love to be going but I said I'd keep Dublin as my first.

ike · 22-09-2008 1:37pm

Start of Week 35 of training

10k average 8:22/mile

ike · 23-09-2008 1:06pm

Today 5 miles fast run, finished in 35:54 averaging 7:11/mile. including a 6:40 mile to finish. Thats over a minute and a half on my previous best in August. Well pleased with that progression

ntlbell · 23-09-2008 1:17pm

nice time ike

hows the weight loss progressing?

ike · 23-09-2008 1:27pm

Cheers thanks a lot - the weight I'd say is well under 180lbs. I don't watch it as closely as I used to running 40-45 miles per week at this stage tend to take care of it all by itself! I'll check it when I get home post it up later.

ike · 25-09-2008 3:17pm

Weight consistantly 12st 10lbs for the last two days.

Rest day yesterday using an spare time I have to improve my swimming, got someone to take a quick look at my stroke and a few adjustments have made major differences - minimum effort, maximum output.

Back to the running today 10 miles first 8 at 8:35/mile, last 2 at 8:00/mile.

stipes212 · 25-09-2008 8:04pm

hi, just read through your log, very impressed with your progress, keep it up.
stipes

SUNGOD · 26-09-2008 5:18pm

hi ike just catching up on your log, great time in the half you must have been happy enough with the way the race went

ike · 26-09-2008 5:42pm

Thanks a lot SUNGOD - Yup I was happy but at the same time I didn't fall over the line from exhaustion so based on that I definately had more left, just need to drag it out of me. Still was more happy with the way I paced myself more than anything.

ntlbell · 26-09-2008 6:14pm

great progress ike.

any chance of an update on what your current eating habits are like on average day?

ike · 26-09-2008 6:41pm

Sure no problem it hasn't changed much since I put it up at the start of the log.

This week for example for breakfast I had either
Porridge with Honey
Meusli (Aplen no Sugar) with Natural Yoghurt
This morning i had 2 boiled eggs on two slices of brown bread
Coffee (an absolute must have) with all of them

Lunches this week.

Chicken, Tomato, Cucumber Salad (only Olive Oil & Chili & Lemon juiceAdded) + Brown Bread
Tuna Salad (Chili or Black Pepper + Lemon Juice added) + Brown Bread
I'll also use Tinned Salmon either
On days I'm not running I just take some Brown bread and Cheese.
Usually bring 3 prices of fruit with me as well.
I like to snack on a Rivita cracker or another slice of Brown bread with a good dollop of peanut butter.

All the lunches take 5 mins to make.

Dinner can vary between Pasta/Lasagne, Stews/Casserole and or meat and 2 veg.

Mid morning I have coffee and 2 biscuits.
Later on in the evening time I might have more fruit or even a packet of crisps.

I have the occasional chinese takeaway and I think I've to the chipper about 4 times since Feb. Alcohol is down to a minimum I've been on two major night outs in the last month and drank only 4 pints each time normally there'd be a 1 in front of that.

When I do the long runs this goes out the window basically if its edible it goes in until I'm full!

Hopefully that gives you some idea

Just to add I've found at lot of it is about new habit forming and old habit breaking.

ike · 28-09-2008 1:40pm

21 miles this morning in 3:05:00 average 8:48/mile, one more long run to squeeze in (19-20) then taper glorious taper!

ike · 30-09-2008 1:31pm

Early morning swim 20 lengths

Easy 5 miles lunchtime average 8:36

ike · 01-10-2008 1:18pm

Speed run today - 10k 44:49 average 7:13/mile fastest I've ever covered the distance and getting more comfortable with it.

Gives me an even greater respect for anyone who run marathon's in around the 3-3:10 mark

ike · 02-10-2008 1:51pm

Easy 10miles pace 9:00/mile

ike · 03-10-2008 1:21pm

Starting to feel pretty tired after the last few weeks - had planned an easy 5 but the body was teling me to take a day off, so I hit the pool instead and feel all the better for it. Can't get out this weekend for a run so I've scheduled the my last LSR on Tuesday of next week, this will be 19-20miles. Might just do an easy short run on Monday.

Need to look at the calendar and plan my taper

ike · 07-10-2008 2:09pm

Last long run this morning, wanted to concentrate on pacing and nailing the negative split, planned on the first 12 @ 9:10 mile which worked out and the last 8 @ 8:30 which ended up closer to 8:45. so not too bad overall.

Noticed my hips and groin got very achy with 5 miles to go which never happened before then it hit me, I've been doing a lot of swimming over the last three weeks so I might have been over using them. So gonna ease off the swimming for a while to give me every chance.

A few more full on speed sessions and easy runs and I'm there. Not sure if I can predict a finish time...:)

Woddle · 07-10-2008 4:46pm

Good stuff Ike, any predictions yet

Running for Fitness/Weight loss

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