Woden's C25K

Mon 2nd Sept 6.5k Easy DCM Week 11 Day 1
6.5k - 32:15 - 4:57/k

Bit bold here. Felt good and was pushing. This is under the easy pace band though.

Tues 3rd Sept 13k @5:20 DCM Week 11 Day 2
13k - 1:09:01 - 5:18/k

Was working from home today so managed to get this in at lunch time. Plan said easy but I didn't do the Frank Duffy so stuck with a run under PMP. Climbed Highgate hill as part of it. Tired enough near the end.


Thurs 5th Sept 6.5k Easy DCM Week 11 Day 3
6.5k - 32:54 - 5:03/k

Bold again.. Under easy pace. Missed on the plan that this run was calling for strides also, my bad. Hopefully the pace made up for it a bit.

Sat 7th Sept 32.25k LSR DCM Week 11 Day 4
32.25k - 3:14:02 - 6.01/k

First 20 miler then on Saturday. Was not particularly looking forward to it after having the niceness of the group run the previous week. Mapped up a route and took 2 gels and had breakfast an hour or so before and headed out around 12:30. Not too warm took the gels around 10k and 19k. Picked up the pace around 22k to be close to PMP. Broke up the run with two podcasts (My American Life and Marathon talk) and then some music. Run went well although the last couple of k where tough mentally.

Had big feed of pasta and a couple of dioralyte then to recover. Did not crash in the evening other than being rather tired.

Sun 8th Sept 3.5k Recovery DCM Week 11 Day 5
3.5k - 22:33 - 6:26/k

Just took 3.5k for the recovery instead of the scheduled 6.5k as had some niggles from the LSR and also due to being away with work knew I would need to start Week 12 on the Monday instead of Tuesday

Summary
A good week here. Glad to get the first 20 miler done. Knee and ankle still manageable but picked up a new niggle which is some soreness at the top of my right leg (hip flexor?) Will see how it is after the mid week run tonight and have physio scheduled for Friday morning so may keep this appointment.

Current weight
11st 2lbs - Some lose. Still slow. Continuing large amounts of meals out and more alcohol!

Thurs 12th Sept 6.5k Rec DCM Week 12 Day 3
6.5k - 36:35 - 5:37/k

Can't recall much from this. Must have been uneventful!

Was at the physio then on Friday morning. She did some work on my right hip flexor and gave me a couple of exercises to stretch it. Did some brief ankle work also.


Sat 14th Sept 24.5k LSR DCM Week 12 Day 4
24.5k - 2:19:32 - 5:42/k

Out early in the rain for this. Was feeling very good for the first 10k or so. Interesting the mental shift dropping down from 20 miles. Ah its only 15 miles. Only running for 2 and a half hours etc. Suddenly feels shorter. However about 10k in or the ankle flared up a bit. I pushed on then pace a bit faster than usual for an LSR. Ankle was sore after and I was limping around on Saturday. Not good and said I would leave out the recovery run on Sunday

Summary
Good start to the week with all sessions. Shame about the ankle on the LSR. It is a worry. Feels a lot better today. Mileage is quite low this week due to the half so I will try the 3mile session on the plantomorrow and see how it is. May just stay off it then until Sunday. Hip and knee ok this week!

Sat 21st Sept 3.5k Easy DCM Week 13 Day 3
3.5k - 17:52 - 5:06/k

Pre race day run. Bit faster than should have been. Ankle a bit sore in the evening.


Sun 22nd Sept 21.1k Richmond Half Marathon DCM Week 13 Day 4
21.1k - 1:41:23 - 4:50/k

So the Richmond Half then. My second half and I had a loose target of under 1:50 which I thought possible from the 10 mile training sessions at 5:10/k. Generally I was more relaxed than the first one and was very bold drinking beer on Friday night after resisting mid week. Up at 6.30 for breakfast with a minicab ordered for 7:15. Girlfriend in tow to be supportive with her first experience of multiple race alarms going off at 6.30.. Ended up there too early as apparently it doesn't take that long to get across central London at 7.30 on Sunday mornings..

Was getting ready and saw Sonia O'Sullivan jogging by for a warm up. Looks like she was doing the 10k on the same day. Got myself together and met up with my friend from work. They were missing the pace area signs to start so just slotted in wherever and the race was underway just a few minutes after 9.

Realised I was too far back then near the start and was over taking. Bit congested for the first k or and was using the grass to go around. Settled in anyway and we got out of the park and picked up a bottle of lucozade at the first drink station and carried it on for what must have been 10k or so taking sips. Pace was consistent. Under 5min/k and felt ok. Was a little concerned with blowing up. Course didn't have km markers but had (some) mile markers. So I had a mental target of 8min/mile also for calculations. I recall at the 11 mile coming around 17.2k which is a good bit out but when I finished the garmin clocked 21.02. Could feel the oncoming of a stitch around 14k or so but it was all manageable. Saw our supporters with about 400 meters to go which spurred me on for a sprint finish although I peaked too early! Had a bend to go around. Mental note don't check watch before stopping. Doesn't look good in the photos..

5k - 24:31
10k - 49:01 (24:30)
15k - 1:13:06 (24:04)
20k - 1:37:00 (23:52)
1k - 1:41:23 (4:23)

Had some other friends come through then around 1:50 and enjoyed our free beer and grabbed a burger at the festival.

Very happy with the PB and the comparison to April time. Also today ankle and knee feel pretty good.

Current weight
11st 0lbs (yes!)

Tues 24th Sept 6.5k Easy DCM Week 14 Day 1
6.5k - 37:27 - 5:45/k

Out in the morning for this one due to the schedule this week. Legs and in particular upper quads sore from the weekend.

Wed 25th Sept 13k Easy DCM Week 14 Day 2
13k - 1:12:53 - 5:36/k

Straight from work. Feeling a bit better than Tuesday but overall still quite tired.

Thurs 26th Sept 6.5k Easy DCM Week 14 Day 3
6.5k - 33:14 - 5:06/k

Doh! Thought the plan was 4-8-4 with regards to mid week miles this week and it was 4-8-5. Fail! Out in the morning again before a training day in work. Looks like I was feeling better from the times.

Sat 28th Sept 35.5k LSR DCM Week 14 Day 4
35.5k - 3:35:37 - 6:04/k

Due to messing up on Thursday and considering this the last major long run I decided to move it up to 22 miles for a bit more confidence and get closer to marathon distance. Headed out around half one a bit undecided on route with 3 Gu gels with me and some podcasts. Took the gels at 10k. 20k and 27k (I think!).

Battled with some demons whether to make it 34, 35 or 35.5k. Not helped by the end of the route where I reached a tube station at 25k and decided to continue out and back on the canal for 5k. Pace picked up on the return 5k to the tube. Kept reminding myself it was the longest that would be done and glad I pushed it up to 22miles.

Summary
A solid week after the half and niggles all still manageable I think which is great. Eating crap on the weekend so a mental note this week to rein it back in. Downhill from here 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 226.77 140.94 18
Oct 53.04 32.96 4
Nov 0 0.00 0
Dec 0 0.00 0
YTD 1270.61 789.69 125

So was on the lemsip for the first half of the week and did not feel up to running. Was on the mend then and said I'd get 3 runs in on the Fri, Sat, Sunday meaning then I'd only have missed one session.

Fri 18th Oct 6.5k Easy DCM Week 17 Day 2
6.5k - 34:44 - 5:20/k

This was a run after work before heading out for an evening of coffee, tea and diet coke! Good to be back though knee felt a bit tight after not getting out for the week. Did some foam rolling after.

Sat 19th Oct 6.5k w/6x100m DCM Week 17 Day 3
6.5k - 32:30 - 5:00/k

Still not 100% but felt ok for going out. Not a huge fan of the stride sessions but it was done earlish on the Sat.

Sun 20th Oct 13.2k LSR DCM Week 17 Day 4
13.2k - 1:13:59 - 5:36/k

Final LSR then moved onto the Sunday due to the illness this week. Cousin who was staying with me for the weekend joined me for the first 3.5k which was done around 6:00/k then I headed off. Was not really in the humour for it and had only had lunch just before hand. It was fine though glad to be done. Bit too fast probably!

Headed to the same girl for a sports massage then after for an hour which I had booked then in the afternoon.


Summary
Still not 100% here. Runny nose and bit chesty. Expecting it to clear up now over the next few days. Will try and make sure the easy runs are easy this week! Expecting a busy week with work before heading off on holidays so that should keep my mind off things! Almost there..

Current Weight
10st 12lbs

Mon 21st Oct 4.75k Easy DCM Week 18 Day 1
4.75k - 26:30 - 5:34/k

Easy run home from work still not 100%

Wed 23rd Oct 5k @5:00/k DCM Week 18 Day 2
5.00 - 24:51 - 4:58/k

Decided to switch the watch to average pace for the first time to give it a go instead of current lap pace. Was actually feeling a bit worse in work on Wed and went back on the lemsip. So run was ok but didn't feel great. Decided off the back of this to go to the doctor today and picked up a 3 day course of anti biotics to try and clear this completely by the weekend. Not doing the 3rd mid week run also then.

Mon 28th Oct Dublin City Marathon 2013
42.2k - 3:42:51 - 5:17/k

Well race report time. Pre warning. May be long.. May have terrible English…

Pre Race
Training had gone well from my perspective. I was working off the boards plan and had gotten in all mid week sessions and the LSR’s up until the taper. I was doing some work on the bike which I dropped and did not often do the Sunday recovery runs as I was trying to balance with my usual niggles in the left knee and ankle.

Came down with something during the taper so missed a few runs. Wasn’t worried about this. Just wanted it cleared up by race day. It wasn’t fully gone but don’t think it made much difference. Took a 3 day course of antibiotics on the Thurs – Sat before the race.
Generally though I was looking forward to the race. Had arranged the week off after the race to do some travel around Ireland and enjoy some well earned time off with the girlfriend!

I had focused during the week on drinking water as much as I could remember and I started eating quite heavily then from Friday night.
We left on Sat morning then after the usual pre holiday week of trying to clear up everything in work. A lunch with the family and then it was off to the expo to pick up the number and buy some bodyglide followed by dinner with friends. Tasty Pizza in Paulie’s!
Sunday was a quick trip to Heatons to pick up a throwaway top for the morning and meet up with my friend who had travelled from Chicago to run it also for the first time. Sunday evening was a family dinner then and off to my friends house who had kindly let us stay there and borrow his car with him being away himself. Think I was asleep by about 12 and slept reasonably ok considering.

Race Morning
Up at 6 then for the weetabix and lemsip (just like the half back in April!). Was very happy to get solid toilet workings out of the way before leaving the house! Had arranged to meet my friend at Pearse Street Station at 7.50 and was dropped into town leaving the girlfriend who doesn’t know Dublin to make my way back to the family home and be entertained by the folks. With clear instructions such as ‘turn right over the new bridge what could possibly go wrong…
Had a slight panic when organising my stuff and managed to split the plastic bag which was carrying my small back pack. My friend and I did the bag drop then and said our good byes as he was in the blue wave. I headed into the green area then queued for a final toilet usage before heading up close to the front looking for the 3:50 pacers

Race
Lined up then pretty much on the line for wave 2 and having introduced myself to one of the 3:50 pacers (sorry didn’t catch the name!). Usual nervous energy and we were off!
Kept saying to myself then to go out slow. Had pace bands on for 3:40 and 3:50 and pace seemed a little slow for 3:50 even at the start so I was a little ahead. Found them pretty unreadable tbh when running along! I knew I’d have most of family around 5k and just after the first water station managed to high five my dad at Prussia street before seeing the rest of the gang at the top of Oxmantown road.
It was into the park then and I stopped for a quick toilet break behind a tree beside the zoo at the polo grounds. 3:50 guys had caught up with me then and I was just ahead of them until around the 10k mark which I believe was on the Furze road. I recall moving right before the water station on Chesterfield as I was still carrying water from the first stop to try and get out of peoples way. I was carrying some fluid bottle for most of the race actually. Often did this in training and doesn’t bother me. I was travelling light with just a arm pocket on with the gels in it. Which I was annoyed to find I had put on upside down when preparing but was actually easier to get at the gels I found.

I planned to take my gels at 5, 10, 15 and 20 mile marks. They were GU gels which are a bit thicker and generally I find myself eating them slowly over the course of a k or so.
Went through 10k at 54:33
I found the pace picking up slightly then as we headed out the back of the park into mostly unfamiliar territory for me. Great atmosphere in Chapelizard. Screw you whoever was cooking the fry. It smelt great. Also great chants of Ogi Ogi Ogi going under the bridge before the hill.

Replaced the water with lucozade at one point and next main recollection is being on the 2nd gel around Kilmainhaim. Was expecting the family again near Dolphin’s Barn or Walkinstown and I saw them at Dolphin’s barn and got to high five everyone going along. Was feeling good here and then it was up the Crumlin road. Saw Marty in the boards.ie top and tried to shout some encouragement when going by. Sorry seemed like the right thing to do at the time though in hindsight perhaps just annoying!
Went through half way at 1:53:08 and recall high fiving some kids after Walkinstown round including a gentle one to a tiny baby! I think I must have picked up the pace here as was considering ok so half of it is done. Just do that again a bit faster and you’ll be grand. The gels were going down ok but not amazing. Some queasiness. Looks like I had my quickest section of the race from halfway to 20 miles. Elevation looks mostly downhill around Terenue. It was mentally getting tough around the 15 mile mark. Considering I had quite a bit to go and was not expecting any specific support until around 23.5 miles. Spoke and ran briefly with a randomer just before Clonskeagh who was on for 3:50.

I was expecting/dreading the Roebuck hill at this point as I was not sure exactly where it was on the course. Saw some signs then indicating it was coming up and saw the apartments from the streetview someone had kindly put that indicated the top. The hill was fine though Valerie was blaring out and I put the head down and up I went. Can’t recall if the 20 mile mark is before or after the hill. Went through in 2:50:00. Lots of mental calculation here that if I dropped to closer to 9:00/mile I would still scrap in the 3:45.
Was willing myself on then. Held off for a bit on the last gel and took maybe only a little over half of it. Tried singing the usual training songs in my head to keep me going. Recall having a couple of slow kilometres around Merrion Road and the RDS and though the 3:45 was slipping away.

It was different to other races. Usually my chest feels at the limit or am I close to stitching. Here though my legs were tired. I couldn’t really feel I could go much faster. Could not wait to see my support at 23.5. My friend was there then on Shelbourne road. He thought I looked strong. I did not feel it!

I was not too happy with the bridge at Grand Canal and then it was into the last stretch. I did not see the 25 mile mark but think I heard an announcer call it out. Saw someone remark in another report it was like Alp D’Huez at this point and that seems fitting now. Was tight trying to work my way through. Random encounter with HR manager from my previous company on Pearse street and was mentally cursing the fact I had to run all the way around Trinity College. Onto Nassau street and an unexpected shout out from the family who were there at 26 miles. A quick wave and it was on to the finish. An early glance at the watch and a push to keep it under 3:43. Cross the line hands in the air. It was done!

Post Race
My hamstring cramped just as I crossed the line and I stopped to do a couple of stretches then it was into the chute. It was a few tears as I walked down to pick up the medal. Got proudly changed into the top on Merrion square and picked up my bag and had some missed calls to meet up with the girlfriend and family. Joined them just near the Government buildings and there was a few more tears followed by chocolate, tea and photos. Then off to the pub! Great to meet Murph, Mike and Blockic and to see Krusty and Emer again. My friend joined briefly also who came in around 4:30 and was happy out also!

Garmin
5k - 27:58
10k – 27:00 (54:58)
15k – 26:17 (1:21:15)
20k – 26:18 (1:47:33)
25k – 25:34 (2:13:09)
30k – 25:26 (2:38:35)
35k – 26:04 ( 3:04:39)
40k – 26:53 (3:31:33)
42.2k – 11:20 (3:42:53)

Official splits
10k – 54:33
HALF – 1:53:08
20MILE – 2:50:00
FINISH – 3:42:51

Many thanks all!

Wed 6th Nov HH PM 5.25k Week 1 Day 2
5.25k - 32:39 - 6:12/k

Not a nice run home from work. Managed to keep the pace right down but for some reason stitched up early all over my stomach. Not sure where that came from.

Fri 8th Nov HH PM 5k Week 1 Day 3
5k - 27:10 - 5:26/k

Tied after work but got out for a nice run as could not go on Thurs. Comfortable pace. Felt pretty good. The winter tights making an appearance!

Mon 18th Nov HH PM 6.5k Week 3 Day 1
6.5k - 35:04 - 5:23/k

Run home from work. Getting a little bit bored with this route. Have a 6.5k and an 8k route that get me home. Can't argue with the efficient use of time though!

Tues 19th Nov HH PM 8k Week 3 Day 2
8k - 41:42 - 5:12/k

Home from work and then out!

Fri 22nd Nov HH PM 6.5k Week 3 Day 3
6.5k - 33:22 - 5:07/k

Off to Worcester this weekend so this was a quick run home from work and then straight out the door to Paddington. Running gear in tow for the weekend

Sat 23rd Nov HH PM 20k Week 3 Day 4
20k - 1:46:59 - 5:21/k

Few drinks on the Friday night and big breakfast just before heading out to run was not ideal. But got a very nice run in around Worcester. Up by the catherdral. Down and around the river Severn and a couple of laps of their racecourse. Bloody cold though. Time to track down a warmer top

Sun 24th Nov HH PM 5k Week 3 Day 5
5k - 30:30 - 6:06/k

Earlyish Sunday recovery run wit
h the girlfriend. Back down by the river in Worcester. Stuck with her for the first k or so then headed off before catching up and looping round. Nice to get it in.

All going well here. Usual ankle niggle. Could be eating better so will try and get back on track for this. No race plan at the moment but continuing to build the mileage back up. 46k last week. Have visitors this weekend so will be squeezing in the runs this week. Might have to move the LSR to Thursday evening. Considering a step back week this week before moving onto Blockic's plan next week.

Mon 25th Nov HH PM 8k Week 4 Day 1
8k - 42:22 - 5:17/k

Run home from work before heading off to catch the new Hunger Games film at the imax!

Wed 27th Nov HH PM 10k Week 4 Day 2
10k - 49:46 - 4:58

Another run home from work. Trying to build up the mid week distance as knew it would be unlikely to get all the stuff in on the weekend. Started out around 5:30/k but for the last 4k I was hitting around 4:30/k. Was in my old trainers due to some logistic issues!

Then it was off to see Okkervil River. One of my favourite bands!

Thurs 28th HH PM 21.1k Week 4 Day 3
21.1k - 1:54:36 - 5:26/k

Bit too much beer at the concert and possibly not ideal with my previous session being somewhat hard but was moving the long run to Thursday. Got home from work and stuck this in heading down to the river and up to Lambeth bridge. Was fine up to about 15k but felt very tired for the rest then. Back in my newer trainers. Ankle not great either due to the old runners or yesterday's session.

Sun 1st Dec HH PM 8k Week 4 Day 4
8k - 42:32 - 5:18/k

Weekend went as expected with visitors! Got this run in on Sunday evening listening to Florence & the machine (it's been a while!). Did some foam rolling before hand to try loosen up the knee and calf/ankle

Not a bad week considering all that was going on. Looking forward to trying the pyramid session on Blockic's schedule next week. Also away for a couple of days with work for some training but should have time to get the mid week stuff in.