Woden's C25K

Woden · 13-05-2013 10:28AM

Sun 12th May Richmond Park Cycle 65k
Box Hill was off due to some of the guys having time restrictions so we decided on some laps of Richmond Park instead. Up and out on the bike by 7:30 to head over to my friends near Hammersmith. It's about 20k to the park and then did a couple of laps before grabbing a coffee and heading back. Couldn't really keep up with the guys on the hills so let them head off on the second lap.

Very nice out there though lots of cyclists and deer around and more challenging than Regent's Park

65k - 3:09:44

Legs feeling surprisingly ok this morning. Perhaps it will turn up tomorrow...

Woden · 21-05-2013 01:43PM

Tues 14th May 10.4k
Bit of a guesstimate on the distance here but should be accurate enough. It was lashing rain and after standing around waiting for 5 mins for a Garmin that wouldn't synchronise I headed off. Mood was not great but once I hit the canal it was really nice even with the weather.

10.4k - 1:01:47. Garmin eventually picked things up 15 mins in and I check the course I did then on Garmin courses

Wed 15th May 5k
5k - 26:19. Apparently I was pushing a bit here. Splits at 5:29, 5:30, 5:11, 5:17, 4:47. Had some expectations on getting out Thurs also but a leaving drinks in work scuppered that

Sat 18th May 16.3k
Back in Dublin and this was my LSR for the weekend. Have been adding another mile to them over the last couple of weeks. Felt good for this. Out up the Park went up by the Magazine hill and the s-bends for the first time then onto the canal and back to my area. Had to pop into a hairdressers and pick up a voucher for the mothers birthday. Straight in after dripping sweat. Got a few looks...

Mon 20th May 5k & Strength
5k - 27:34. Tired as I had worked overnight on Sunday as a one off for work. Felt much better when I got back though

Did the strength routine then after.

Tues 21st May Physio
Few weeks since i've been. She was checking my squats and leg hops and then she did some work my left calf and ankle. I asked the dreaded "should I stop for a week question" but she was happy for to continue and to keep doing the ankle drops and do a week of more stretching and foam rolling versus the squats/lunges. So I was happy with that!

Current Weight
12st 4lbs

Woden · 24-05-2013 09:53AM

Tues 21st May - 10k
Took a new route for this heading off for Finsbury park but found Clissold. This was nice as it had a kinda loose bark chippings and soft terrain around it.

Was not enjoying the run though. Felt tired and was plodding along at 6min/k. Knee was feeling off also. Interesting as I thought previously my knee was still not 100% but when it actually flares up like that which I think has not been the case since Jan/Feb I could tell the difference. The knee eased up and I eventually got into it for the 2nd 5k. min/k started coming down with a couple then at 5:45 and 5.30. Still not the most pleasant.

10k - 58:11

Wed 22nd May - Light strength
Some light strength, ankle drops and foam rolling on the left ITB for the knee. No squats or lunges. Onto the ibuprofen!

Thurs 23rd May - 5k
Was in work until 7 due to an interview headed out when I got home. Knee was ok pretty conscious on it. The run it self was great though. Knee aside felt good. If the garmin is to be believed it was 5.3k - 30:03. Some more foam rolling on return.

Bit of a break now as visitors this weekend. So long run tomorrow is unlikely. House party on Sat night then so Sunday off the cards also though could just stay off the drink. Probably not a bad idea with the knee anyway. I was considering a step back week. Meant to be on the bike on Monday for a spin which I'm looking forward to.

Woden · 28-05-2013 01:12PM

Mon 27th May 85km Cycle Box Hill
So the weekend was a blowout. No long run for the first time in a while. Had gotten 20k in during the week and that was it. Had visitors and a late night on the Friday and then an even later night, early morning on the Saturday. Sunday was not pleasant!

So for the bank holiday Monday in the UK my friend and I had a cycle planned. He wanted to do Box Hill which I was up for so we headed out. Some hungover bike purchases on Sunday. Mini pump, 2nd water bottle cage and a storage bottle for a spare tube. Plan was to do the 14k or so to him for about 9am then the hourish drive to Surrey. He had a rough route mapped out around Dorking.

Off we went with a plan to leave box hill to near the end. It was mostly fine going. Some of the hills though on the way to Dorking it was tough! It was easiest gear out of the saddle stuff and no end in site. Then some reprieve until the next time. We had a couple of stops for fluids and an emergency Mars bar and some nice flat km's also through the country. Then decided to head back and go back up the steep hill the opposite way which was not as bad from that side. Then onto Box Hill itself which was very nice to do but a bit of a let down. It was easier than the other hills and the road is very smooth and felt like I had a good rhythm. Went down the far side then and looped back for another climb of the hill.

Finished it off with some icecream and a very conveniently placed Ribs/Burger/BBQ restaurant at the top.

85k - 4:58 (4:20 moving time) - 1,073m Elevation

Woden · 29-05-2013 11:36PM

Tues 28th May - 5k

Wanted to get back into the running after the weekend even though I had just cycled so headed out for a usual 5k loop. Did 5.24k - 30:01. Unfortunately the knee was off after it so spend some time icing.

Wed 29th May - 7.2k

Headed back out tonight with the intention of a slow mid week 10k. Mind and body where not in for it though. Was conscious of the knee from the start and legs were tired from the previous two days. I was moving along around 6:20/k Knee was uncomfortable and decided to head back around the 3.5k mark and see how it was around the 4-5k mark. No sign of improvement so headed home and did some stretches and ITB rolling.

So that's it for a bit I guess. Will take the next two days off and see how it is on Sat. Don't think it will be up to the LSR and that will be two weeks without now

Have a physio appointment next Tuesday. Annoyed at this flare up. As it happens don't think the bike helped. Usually I've found it good for loosening up.

Ososlo · 29-05-2013 11:54PM

Woden wrote: »

Tues 28th May - 5k

Wanted to get back into the running after the weekend even though I had just cycled so headed out for a usual 5k loop. Did 5.24k - 30:01. Unfortunately the knee was off after it so spend some time icing.

Wed 29th May - 7.2k

Headed back out tonight with the intention of a slow mid week 10k. Mind and body where not in for it though. Was conscious of the knee from the start and legs were tired from the previous two days. I was moving along around 6:20/k Knee was uncomfortable and decided to head back around the 3.5k mark and see how it was around the 4-5k mark. No sign of improvement so headed home and did some stretches and ITB rolling.

So that's it for a bit I guess. Will take the next two days off and see how it is on Sat. Don't think it will be up to the LSR and that will be two weeks without now Have a physio appointment next Tuesday. Annoyed at this flare up. As it happens don't think the bike helped. Usually I've found it good for loosening up.

that sucks Woden. I found the foam roller fantastic for ITB strain on knee and do it religiously now almost daily to keep it at bay. Hope you get back on the road soon. Best for it to happen now than in a few months time. You have ages to get back to the lsrs in time for good prep for DCM. Don't push the lsrs if you're not ready. Best of luck for physio on Tuesday.

Woden · 30-05-2013 09:13AM

Cheers Osolo. Think I'll just try it ever day also. It frustrates the hell out of me. The niggles not the foam roller!

Woden · 03-06-2013 10:22AM

Sat 1st Jun - 78km Hertford Cycle

Another weekend on the bike due to knee. Been taking it easy since the Wednesday with just some foam rolling. Very enjoyable cycle out to Hertford and back though only about half the climbing of the previous run. Knee still sore though even on the bike which is not good. Did some serious foam rolling on the ITB on the Sat evening then

78km - 3:35 - 554m Elevation

Physio tomorrow and I have a busy week and am away for the weekend. I've kinda resolved mentally to stay off the leg possibly until next Monday and then get back into it (though might do a test run this weekend) I have a 10k race booked for Sat 15th June plan was to see where my current pace is for the training paces for DCM.

Current weight
12st 2lbs - Hit the weight target but just about. At one point thought I'd hit 12st flat by month end but not to be.

Woden · 11-06-2013 09:10AM

Sun 10th Jun 4k
So stayed off the leg until Sunday. It was feeling better but not 100% (as always). Was in Stockholm for the weekend and wanted to get something done to have it on the GPS at least!

Hungover on Sunday morning and out we went. Talk about back with a bang. Literally. 5 min in there was a thunderstorm. lightening, hail the whole shebang. Was getting battered and had to stop until it eased. Headed home then in the rain getting some looks. Plan was 5k. Did 4k - 23:12

Mon 11th Jun 5k
Out after work. Conscious of the knee. A few twinges but seemed ok. 5k - 30:57. Some strength, icing and rolling after. Knee feels ok this morning. Have picked up a sore throat though. /sigh.

Woden · 14-06-2013 08:55AM

Wed 12th Jun 5k
5k - 30:44. Another easy 5k. Knee flared up and feeling a bit chesty. So felt knee was pretty much back to where it was before I took a break. Not good.

Was at the physio on Thurs evening and she was a bit perplexed. She did not think I needed to stop running and did not think the discomfort/pain was an indication of damage. We said we'd focus on quad exercises for the next couple of weeks. She did tape up the knee but I did not keep it on for long as I appear allergic to the tape. I discussed with her and will pick up a knee support with an open hole for the patella and try it.

Debating the 10k for tomorrow

Current weight
12st 0lbs (4st yay!)

Woden · 17-06-2013 09:07AM

Sat 16th Jun 13k
Friend bailed on Friday night for the 10k and I headed off to bed with the alarm set for 6. I woke up still feeling chesty and decided to can it also. Had no desire to push myself around the course for a race.

Back up about 10.30 and headed off for a slow 13k. Knee still off (as usual!). Not very enjoyable but always nice to get the longer run done. 13k - 1:20:15

Knee support ordered on Friday and should have turned up on Sat apparently Amazon's definition of next day is not the same as mine.

Sun 17th Jun 47k Cycle
Out with a friend for some laps of Regent Park on the bike. All good apart from the being pulled over by the police and a telling off for going through a red light. Sobering! Knee was sore when waking up on Sun morning but cleared up over the afternoon. Really enjoyed this spin. Think the last time I said that about any session it was on a bike also..

Woden · 18-06-2013 09:04AM

Mon 18th Jun 5k

My knee support arrived and I was eager to try it out. Put it on and found it a bit bigger and bulkier then expected. Knee was feeling ok in general so off we went. Chest was almost better also so I had what I felt was my first good run in ages. 5k - 26:31. Knee felt reasonably through out. Healing, support, placebo who knows. Home for some stretching and leg lifts

Woden · 23-06-2013 02:16PM

Wed 19th Jun 10k

10k - 57:34. Horrible heat and muggy so was happy for this to end. Garmin all over the place.

Fri 21st Jun 15k
Brought the LSR to Friday evening for a change as there was cycling plans for the weekend. Took a new adhoc route as getting a bit bored of the canals and headed off east to Dalston and back towards the City before heading back to my area. Knee was sore now in fairness even with the support. An early night was taken after

Sat 22nd Jun Richmond Park 75k Cycle
Plan was to get out early and pick up my friend and get 3 laps of Richmond in and get back in time for the Lions game. This was good fun and the hills felt a bit easier after the more recent bike runs

Sun 23rd Jun Regent Park 42k Cycle
Back to back cycling spins. First time for everything. Could only keep up with my friends for a few laps though after yesterdays efforts. Its all calories burned though!

Current weight
11st 12lbs

Woden · 26-06-2013 11:02AM

Mon 24th Jun 5k - DCM Week 1 Day 1
5k - 25:34. Felt surprisingly spritely which was unexpected after the weekend on the bike. Some niggles from the knee but ok

Tues 25th Jun 6.5k with 5x100m strides - DCM Week 1 Day 2
6.5k - 36:56. Tight for time so I was running home from work and adding distance to make up the 6.5k. Tactical use of the cycling top for pocket storage.

Targeting 6min/k up to 5k mark then said I'd start the strides. First time doing this and had read a description of what they where months ago but basically I sprinted almost flat out for 15 seconds then pulled it back. Then repeated once I felt my breathing/heart rate was under control

Stop press also! Knee felt pretty ok both during and after the run. Regular whining will resume later in the week

Woden · 01-07-2013 12:49AM

Thurs 27th Jun 5k - DCM Week 1 Day 3

5k - 29:38. Another run home from work this time with my crap backpack and the dirty shirts for the week.. So not really enjoyable but stuck for time so had to be done. Didn't want to fail at first week hurdle! Considering purchasing a running backpack.

Fri 28th Jun 13k - DCM Week 1 Day 4

13k - 1:15:42 - First LSR from the plan. Was getting it in on Friday morning as back home in Ireland for the weekend and at the gig in the Marquee in Cork on the Fri night and knew I would be in no fit state on Saturday. This was comfortable. Good music. Knee continuing to feel ok. People looking at me weird as I sometimes sing aloud a bit as I go along!

Sun 30th Jun 5k - DCM Week 1 Day 5

5k - 29:02. Plan called for a 3.2k recovery at the LSR but that wasn't feasible and I was back in Dublin so just took in an easy 5k up the park to wrap up the week. Knee still ok!

Summary: Not sure what is up with the knee but I'm not complaining. Continuing to wear the support. Very happy with Week 1 of the plan then. Got everything in despite it just being one of those weeks. Was beer involved Tues-Sat in some shape or form. Will knock that (mostly) on the head until an upcoming wedding in 3 weeks.

Woden · 07-07-2013 07:15PM

Mon 1st Jul 5k Easy - DCM Week 2 Day 1

5k - 28:42.

Tues 2nd Jul 6.5k Pace - DCM Week 2 Day 2

6.5k - 33:36. First pace run on the plan. I was targeting 5:30/k for this but ended up doing it at 5:09. So not ideal. Will work on this for the next pace run

Thurs 4rd Jun 5k Easy - DCM Week 2 Day 3

No watch for this but did a fairly regular 5k loop taking around 30 mins.

Fri 5th Jul 16.1k LSR - DCM Week 2 Day 4

16.1k - 1:36:14. Tough LSR in the heat around Regent's park. Did bump into a work mate though who is training for the 5k race we are doing next week. Was getting it out of the way on the Friday due to plans on the weekend.

Sat 6th Jul 3.5k Recovery - DCM Week 2 Day 5

Was feeling it in the legs from yesterday's run and it has been a while I think since that has happened. Nice and easy for the recovery run 3.5k - 24:23

Sun 7th Jul 50k Cycle - Regent's Park

Not out as early as I expected to be but got a nice cycle in around Regent's Park before heading back for the F1. 50.33k - 2:00:12

Summary:

So through the 2nd week ok. Happy to get all the runs in. Although I am deviating on the days for the different runs and rest/cross training etc. Knee feels ok when running though I noticed both knees now have some tenderness when touching the inside. I have my next physio appointment on Tuesday anyway. Taking an earned rest day tomorrow. Will be deviating from plan next week as I have a 5k race on Thurs. Thinking of taking the hill session on Tuesday. Rest Wed. Race Thurs. Then LSR on Sat.

Current weight

11st 10lbs

career_move · 07-07-2013 07:36PM

Hi Woden. Good to see the knee is behaving itself. If I was you I wouldn't do any session during the week if you are racing a 5k on thurs. It would be too much to do both and a lsr IMO. Just do easy runs all week, race as hard as you can in the 5k and do the lsr and you'll be flying it

Woden · 07-07-2013 07:47PM

Thanks CM! Sounds good then will just switch it into an easy run on the Tuesday and prob still give the legs a day off on Wed to be a bit fresher for the 5k. Want to confirm something on the plan but will check in with ya on the main thread!

Woden · 15-07-2013 09:18AM

Tues 9th Jul 8k Easy - DCM Week 3 Day 2
Bit of pick and mix for me this week following the discussion above. Did not do Day 1 this week and took the distance from Day 2 but at easy pace. 8k - 49:49. Garmin was all over the place.

Thurs 11th Jul - Standard Chartered Great City Race 5k
5k - 22:45. PB of 33s from the Parkrun in April. Very happy with that to confirm the Parkrun course was not short. Race went well though. Did a 1k warmup or so but we where in the corral with about 30 mins to go. Course did not look like it would be great with a good few turns and a u-turn. Bit of congestion at the first bend and approaching the tunnel under Barbican but then it cleared up. Continued on. Garmin was a bit off but I was checking the km markings on the course. Around the 4k mark I stitched up a bit but pushed on. Didn't have much left in the end. Got nailed by the guy beside me in work with about 400m to go! Need to try a race without music. It didn't really focus me in this and I pulled it out as I was approaching my limit.

Sat 13th Jul - 21.1k LSR - DCM Week 3 Day 4
Headed out for this with sore legs from Thurs. Took it very easy with laps of a local park on mostly trail. Managed just about to make the 300ml bottle last the duration. Nice to cover this distance again had not done it since the half itself. Hoping it goes a bit better next weekend. 21.1k - 2:18:32. Was pretty wiped out after this actually. Despite a lot of water and a litre of lucozade sport. It was ran on empty and perhaps did not eat a big enough lunch after. Felt ok after dinner.

Sun 14th Jul - Cambridge Cycle - 113k
3 of us in the end headed off for this. My skills of getting us out of the city were poor. Thankfully one of the guys had one of the bike Garmins which was great. Was pretty damn hot out there and we had a few stop offs for water and snacks. A bit of a detour meant this was about 30k longer than it needed to be. The guys dropped off heading back at Stansted and Saffron Walden as they had put more miles in the legs just to get to me. So I cruised in the last 30k on my todd. Garmin filled up so think the total distance was closer to 120k. Tough going.

Summary:
Week 3 done though total mileage lower than the plan due to skipping one run due to race and swapping the recovery with the long cycle. Happy enough though and with the race result. Back on plan this week now. Have a wedding back in Ireland on the weekend so will be debating the LSR on Fri or Sat

Woden · 18-07-2013 09:23AM

Mon 15th Jul 5k Easy - DCM Week 4 Day 1
A run home from work as heading out a couple of drinks. GPS all over the place mapped route on courses came up as 5.5k. 5k - 30:01. So explained why pace/effort felt off.

Tues 16th Jul 8k Pace - DCM Week 4 Day 2
Another run home from work as out again. Took a different route to try have the GPS more accurate. Targeting 5:30/k again. 8k - 43:04 - 5:24/k

Wed 17th Jul 6.5k Rec - DCM Week 4 Day 3
Out in new sleeveless lightweight top. I approve of it! 6.5k - 38:39

Current Weight
11st 8lbs

A good start to the week so far. All mid week runs done. Rest day today and will get the LSR in tomorrow or Sat. No post LSR Rec run on schedule this week

Woden · 22-07-2013 08:45AM

Fri 19th Jul 21.1k LSR - DCM Week 4 Day 4
So was back in Ireland for a wedding up in Monaghan over the weekend and so decided to stick the LSR in on Friday evening before the festivities began. Thought there would be enough space on the grounds on the place but wasn't so headed out on some country roads. It was lovely I must say. Real quiet. Kept the pace quite steady and was going well. The last couple of k where tough going now I was out of fluids and was looking forward to wrapping up. 21.1k - 2:07:57. People from the wedding party who saw me coming back in a couple of hours later though I was bloody crazy

Another week down then. On Sunday post wedding I seemed to have a hangover laced with some serious manflu. Feeling a good bit better today so hopefully can get stuck back in tonight otherwise it will be tomorrow.

Woden · 29-07-2013 09:05AM

Mon 22st Jul 6.5k Easy - DCM Week 5 Day 1
Feeling much better. Nice run up to Clissold park taking in the hill at Highbury. 6.5k - 36:33 (5:37/k)

Tues 23rd Jul 10k w/5x100m - DCM Week 5 Day 2
Only my 2nd ever up and out before work run. Knew I was out and about Tues-Thurs evening so had to fit it in. Got a nice cool shower about half way through it. 10k - 55:54 (5:34/k)

Wed 24th Jul 6.5k Easy - DCM Week 5 Day 3
Run home from work. 6.5k - 36:05 (5:33/k)

Sat 27th Jul 24.2k LSR - DCM Week 5 Day 4
24.2k - 2:34:56 (6.24/k). Out from about 2pm on Sat afternoon which was not great time. Set off slow aiming for 6.20. Extension of an existing route all past the Olympic Park and up to Tottenham Hale before looping back. Felt good for the first part. Had one bottle of lucozade sport with me and perhaps 15k in picked up another bottle of water. Flagging quite a bit at the end again on the last 3k. Knee a bit sore. When I finished then to pick up more liquids at the end and grab the tube I actually felt a bit faint and had to sit down. Weighed myself when I got back and though I took on a litre of fluids I was still 4lbs lighter so not enough it seems. Lesson learned. Usually enjoy the LSR but walking back after this one I think for the first time I questioned what the hell am I doing.

Sun 28th Jul 60k Cycle
61.8k - 3:24. Replaced the recovery run with this cycle. It was a 20k trip out to Wimbledon and back at reasonable pace with a meandering slow 20k with my friend up and back to Richmond in between. Managed to fall off the bike for the first time (twice) in the clips! Having made it about 2 months. Typical..

Summary
Good mid week and all the runs done bar the recovery which I swapped out. I may curtail the cycling a bit now to focus on the final run on Sunday or actually do the cross training on the Friday for an hour instead of long cycles. I enjoy the bike though.

Current weight
11st 6lbs

Woden · 02-08-2013 01:47PM

Mon 29th Jul 8k Easy - DCM Week 6 Day 1
8k - 41:45 (5:13/k). Loop including Clissold Park and back. Have been trying to revise paces a bit based on recent 5k result. According to McMillian this is the low end of my easy pace. However there is a disconnect between this say and my PMP and also being at 6:20 for the longer LSR's now. Enjoyed this run anyway!

Tues 30th Jul 10k Pace - DCM Week 6 Day 2
10k - 52:09 (5:12/k). Running home. Pace run though again faster than PMP

Wed 31st Jul 7k Rec - DCM Week 6 Day 3
7k - 41:07 (5:52/k). Relaxing run home enjoying the music

Thurs 1st Aug - 30k Regent Park Cycle
Mid week cross training which I don't usually do but taking the rest day on Friday. 30k - 1:14

Had some heel/achilles soreness after Wed run. It was still knocking around on Thurs. No issues when on the bike. Did some calf stretches after the cycle. Was a bit sore on Thurs evening still. Seems ok this morning so will see how the LSR is on Sat.

As a side note. Lot of social stuff going on at the moment with friends and visitors. All the runs are getting done but a good bit more eating out and couple of drinks in the evening is taking place for the last few weeks. So will see how it impacts the weight loss.

Woden · 06-08-2013 11:01AM

Sat 3rd Aug 26k LSR - DCM Week 6 Day 4
26k - 2:39:38 (6:08/k). Having more sleep and out earlier than the previous week. Went for a partial new course head down to St Paul's and on to Tower Bridge before head back up Southbank all the way to Battersea Park and back on the Chelsea embankment. Got caught up with the Prudential Ride London shenanigans around Big Ben and switched back towards Hyde Park and got caught up again. Finished in Green Park to get the Tube home. Felt strong and pushed on a bit around 18k. Less fun for the last 3k but mainly as it was thronged full of people. Didn't crash as much after either. Took 1 litre of fluids. Twing in heel around 9k but was ok. Ankle quite stiff at the end. Knee sore the following day. Booked in a sports massage for Sunday. Overall much better than the previous week.

Sun 4th Aug 40k - Highgate/Regent Park Cycle
40k - 1:33:18. Up and on the bike for 7.30 with a climb up to Highgate and then laps of the park. Not much to report managed to hang with a group for one lap which was good needed to be get back for the massage.

Had my first sports massage. Asked her to focus on calves and ITB and the left leg. Quite painful and still sore now almost like a bruising soreness on the calf. Hopefully I'm loosened up.

Another good week again swaping out the Sunday Recovery run for the bike and also got a 2nd bike run in as cross training. Knee is flaring up again which is always a concern. Will monitor over the next few days

Woden · 11-08-2013 10:19PM

Mon 5th Aug 6.5k Easy - DCM Week 7 Day 1
6.5k - 35:55 - 5:31/k. The run up to Clissold Park and back. Put on the HRM which I've not done in ages. Was fine until it started raining and I sped up around 5k and it fell off..

Tues 6th Aug 11.5k w/5x100m - DCM Week 7 Day 2
11.5k - 1:04:01 - 5.34/k. Not much to report stuck this in as a run home from work. Stuck the strides in around the 5k-6k mark. Had the HRM on again but it slipped down to my stomach around 10k in. Knee a bit sore and with the activities this week took the Wednesday off instead

Thurs 8th Aug 6.5k Easy - DCM Week 7 Day 3
6.5k - 36:35 - 5:37/k. HRM stayed on (yay!) Avg HR 151 bpm. Knee still sore so concerned.

Sat 10th Aug 23k LSR - DCM Week 7 Day 4
23k - 2:16:58 - 5:57/k. Out late Saturday afternoon for the LSR. Did Regent Park for this. No fun getting through Camden market on the canal at this time of the day! Wasn't really feeling it. Knee and ankle sore. Listening to the most recent marathon talk podcast then picked up the pace a little for the last 7k from circa 6:10 -> 5:30 with some music. Bit wiped out after but nothing copious amounts of food and a moderate amount of wine and cocktails couldn't fix..

Sun 11th Aug 4k Rec - DCM Week 7 Day 5
4k - 26:51 - 6:42/k. Stop press! Off the plan. Had arranged a run with a friend on Sun morning so had this down for a short recovery. Did a good bit of stretching and some foam rolling after hoping it would help the knee.

Summary
So through the week again but not as fun as the previous weeks now that some issues are back. Need to focus on some stretching and strength. Apprehensive about this upcoming week on the plan and debating a week off. Saying that also debating getting on the bike in the morning.. Will play by ear! Also will need to adjust the plan for me as I'm not doing the 10 mile race the week after.

Woden · 19-08-2013 09:31AM

Tues 13th Aug 6.5k Easy - DCM Week 8 Day 1
6.5k - 34:23 - 5:17/k. Not much to report here. Flat run around Upper Street/Holloway.

Wed 14th Aug 3k WM, 10k @5:30, 3.1k CD - DCM Week 8 Day 2
16.1k - 1:27:46 - 5:27/k. This was a good run. I was a bit concerned after the niggles last week but I enjoyed this. Used Clissold park so I could stay off paths for as much as possible. Circa 3k at 5:45. Then 10k around 5:25. Then 3k around 5:30 heading back. Couple of things going through my mind. If I could have continued the pace and assuming the garmin was reasonably accurate I would have beaten my half marathon time from April. Also even a couple of months ago this would have been the LSR distance wise.

Thurs 15th Aug 6.5k Easy - DCM Week 8 Day 3
6.5k - 35:10 - 5:24/k. Run home from work

Sat 17th Aug 27.5k LSR - DCM Week 8 Day 4
27.5k - 2:44:23 - 5:59/k. Out on Saturday around 12 resisting the beer on Friday night. Used Clissold park again to stay off the path. Found this run mentally tough. At one point before I started I was thinking you are now going running for 2h 45 mins and a slight wtf. Knew also the laps of the park would be tough. Pace was steady enough picking it up slightly for the last few k. Left the park at 23k which I was looking forward to as felt like I was on the home stretch. Pretty wiped out after this run. It was done on empty. Had chocolate milk and food after around 3.30 and had an early dinner reservation at 5.30 and was home and asleep around 12

Sun 19th Aug 3.5k Rec - DCM Week 8 Day 5
3.5k - 21:04 - 6:01/k. Knee sore from Sat felt loosened up a bit 2k in though. Did a little foam rolling after. Rest day tomorrow.

Summary
First week doing 60k. Niggles still there in knee and ankle. Achilles ok I think. Still a lot of wining and dining going on so nothing really happening on the weight front. Off to the main thread to consider plan adjustment as not doing the 10m race this weekend.

Woden · 23-08-2013 09:07AM

Tues 20th Aug 6.5k Easy - DCM Week 9 Day 1
6.5k - 35:20 - 5:26/k. Up to Clissold Park and back taking in the hill at Highbury

Wed 21th Aug 16.1k @5.20 - DCM Week 9 Day 2
16.1k - 1:25:30 - 5:19/k. Off the plan this week as not doing the Frank Duffy race. Recommendation was a pace run. Wanted to build on last weeks so set off again around 5:40 and then picked it up. Enjoyed this run.

Thurs 22th Aug 6.5k Rec - DCM Week 9 Day 3
6.5k - 38:08 - 5:52/k This was a morning run in toward work. Not good from the outset though. Ankle was sore and only loosened up about 3k in. Time to get it looked at. I've just mailed the physio.

Current weight
11st 4lbs

So knee hanging in there but ankle seems a bit worse. Have mailed physio looking for a Tuesday morning appointment. Bank holiday weekend here so considering my options.

Not doing the LSR tomorrow and leaving it until Monday to give things a few days rest. Perhaps get a cycle in tomorrow instead.

Taking a week off in general and then getting back so I can do the LSR in the Phoenix Park when home the next weekend.

Reducing the mid week runs down to 2

Will see how it feels in the morning and what the physio recommends.

Woden · 27-08-2013 05:08PM

Mon 26th Aug 30k LSR - DCM Week 9 Day 4
30k - 3:04:40 - 6:09/k

So went for option 1 above without the cycle due to the bank holiday weekend. Ankle feeling a good bit better after the days off. Decided to add gels on this run to test them and see if it prevented a crash after. Took Gu gels Chocolate at 10k and Lemon at 20k. Chocolate one was preferable. Unusually legs were tired on this run. Had no pick up at 20k to push on a bit faster. Stopped at 27k to buy a bottle of water. Just kept it ticking over. Knee ok. Ankle reasonably ok on the run though a bit sore and limping a bit after. However by the evening seemed better. Crashed massively in the evening despite attempts to rehydrate and eat a lot. Perhaps the 4 pints and the mass of Indian food didn't help

Went to the physio this morning who worked on my calf and ankle mobility and recommended to continue the ankle stretch, lifts and to do some work with the theraband also. Will drop a mid week run this week and just do easy runs also.

Woden · 03-09-2013 09:30AM

Wed 28th Aug 16.1k @ 5:30/k DCM Week 10 Day 2
16.1k - 1:28:25 - 5:29/k

Feeling decent so didn't push do the 5:20 like last week but ended up doing 16.1k at 5:30 which would be under PMP. However from more recent 5k times this is also in my easy range apparently so some discrepancy there. Enjoyable anyway from what I recall. Week 10 Day 1 not run due to later LSR last week. Legs still a bit sore from this.

Thurs 29th Aug 6.5k easy DCM Week 10 Day 3
6.5k - 35:54 - 5:31/k

Easy 6.5k after work up to the park and back taking in Highbury hill. Legs still a bit tired/sore from early work in the week was wondering how they would fare for the weekend. Knee and ankle feeling manageable

Sat 31st Aug 31.5k LSR DCM Week 10 Day 4
31.5 - 3:09:52 - 6:02/k

Home this weekend for my brother's birthday. Stayed off the drink and left early then as wanted to join the LSR group at the pope's cross for 9am. Up and out for 8.30 and did the 3k or so up to the cross and met up with Rob and Emer and we headed off pace around the 6:00-6:12 mark. A quick toilet break and water stop also and we avoided the great pink run.

Really enjoyed this run with the company. Legs felt good. Knee a little sore but when I headed off back home I felt they still had a bit of speed in them and picked it up a little compared to Monday when I did not. Pushed on for the 31.5k to get to 19.5 miles

Took dioralyte to test for recovery on Emer's recommendation and also had a 90min nap in the afternoon. Didn't crash then on Sat night which was good

Summary
Bit of a worry with ankle but the physio visit seems to have helped. Have gotten in the long runs and just skipped the one midweek last week due to the later LSR and then the recovery on Sunday somewhat intentional as started Week 11 on Monday this week.

Woden · 03-09-2013 09:39AM

And as I was curious and poking around Garmin this is what I have been doing for the year apparently

Month Km Miles Activities
Jan 47.69 29.64 7
Feb 104.26 64.80 11
Mar 88.39 54.93 9
Apr 104.3 64.82 13
May 120.2 74.70 14
Jun 91.62 56.94 12
Jul 183.39 113.98 19
Aug 250.95 155.97 18
Sep 6.5 4.04 1
Oct 0 0.00 0
Nov 0 0.00 0
Dec 0 0.00 0
YTD 997.3 619.83 104

Woden's C25K

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