Woden's C25K

Woden · 09-12-2013 04:04PM

Mon 2nd Dec Boards Winter Plan 6.5k Week 1 Day 1
6.5k - 31:04 - 4:47/k

Evening run up to Clissold Park and back.

Wed 4th Dec Boards Winter Plan 11.25k Week 1 Day 2
11.25k - 57:45 - 5:08

This was the 1min, 1.5min, 2min, 2.5min 3min, 2.5min, 2min, 1.5min, 1min pyramid session at 5k pace with half the interval time as recovery.

Was away with work in Paris. Planned to get the runs in in the morning but in the end did it after the training as always find it hard to get up! As it was the first session of this type I just stuck to laps around the park at the Eiffel Tower.

Found it quite tough and had to take a bit longer on the recoveries nearer the end. Watch was not really set up for it but just keep hitting the lap button for each section. Apart from a couple sections seemed to be close to 5k pace on the garmin though the gps is a bit all over the place around there. The effort level felt high anyway considering the average pace in the end was just 5:08.

Thurs 5th Dec Boards Winter Plan 5k Week 1 Day 3
5k - 24:39 - 4:56/k

Getting in a quick 5k after getting back to London.

So as mentioned on the Grad thread had Xmas parties on Fri and Sat and no motivation to get out on Sunday for the LSR. Bit guilty and disappointing but at the same time nice to have a weekend off. Don't plan on making a habit of it. Work and socially things die down a bit now after a lot of activity there so should be easier to handle. Looking forward to getting some good running in over the Xmas when at home also.

Woden · 16-12-2013 10:24AM

Mon 9th Dec Boards Winter Plan 9k Week 2 Day 1
9k - 47:19 - 5:15/k

Longer run than on the plan I think in an attempt to make up for my laziness last week and also as I was not sure of the way! Was running up to the girlfriend which allowed me to do a different route for the first time which was nice. Up to east London via Hackney and into Hackney Downs

Wed 11th Dec Boards Winter Plan 6.5k Week 2 Day 2
6.5k - 33:45 - 5:10/k

Rejigged the week a bit as was working from home on Wed and my garmin was left in work. Just headed out on a known route then to put in this run.

Thurs 12th Dec Boards Winter Plan 12.5k Week 2 Day 3
12.5k - 1:00:13 - 4:49/k

Session - 2.5k WU - 3.5k HMP - 0.5k Rec - 3.5k HMP - 2.5k CD

Took the session on Thursday instead then with a run home from work up to the girlfriends again. This time via Shoreditch and DeBeauvoir. This was a good run! Enjoyed this session. Couple of laps of Shoreditch Park and then ran around the streets of DeBeauvoir which is very nice. It is quiet there and lots of bollards to prevent cars and very little foot and cycle traffic. Kept the HMP k's at 4:30-4:40.

Fri 13th Dec Boards Winter Plan 22.5k Week 2 Day 4
22.5k - 2:02:49 - 5:27/k

Decided to get the long run in on Friday to get it out of the way as knew there would be a couple of drinks over the weekend. This run was horrible! Not sure why. Didn't want to be out there. Thought it was quite warm and put on a short sleeve top to later find myself cold on the run. I was tired, starving (despite eating something at 4 in anticipation) and it was raining for a lot of it!

Cry me a river... Anyway it was done.. All over east London. Highbury -> Stoke Newington -> Clapton -> Hackney -> Shoreditch -> DeBeauvoir -> Angel -> Home

Sat 14th Dec Boards Winter Plan 5k Week 2 Day 5
5k - 28:35 - 5:42/k

Recovery run on Saturday afternoon getting it in while it was quiet. Down to almost to King's Cross lock on the canal and back

So a good week all in all in that everything was gotten in. Ankle was a bit sore on Sunday after the reasonably high mileage week. Weight seems stable at least. Lot of eating out and drinking now taking place. Looking forward to getting home for the holidays and getting some runs in during the day up on the park!

Bulmers74 · 16-12-2013 01:34PM

Any races planned?

Woden · 16-12-2013 02:31PM

I've been terrible on this

If I do the parkrun this weekend would it get me out of blockic' 15 miler?

There is the Regent Park 10k on 6th Jan but likely doesn't suit as I'll be away. I could make a point of doing the 10k at the start of Feburary instead. Friend in work has started training for the Manchester marathon and I took at look at a few halfs with him

There is a hampton court half in Feburary also that might be nice and interesting. Hard to get to south west London for a half eight start on a Sunday morning though! http://hamptoncourthalf.com/

I'll have a look this afternoon!

Woden · 19-12-2013 01:36PM

Signed up for this http://capitalrunners.com/Bushy_Park_10K.html on 19th Jan. I do have some work that weekend but can hopefully still do it.

I wouldn't mind doing one of the Dublin Parkruns on 28th when I'm home but would need a lift and not sure I can convince anyone! We'll see..

Woden · 06-01-2014 02:24PM

Happy new year! Well it's been a while so time to catch up. I had planned on running all over the holidays but my body had other ideas and I got smacked down with a flu/chest infection combo that put me in bed on Christmas evening and didn't leave the house until the 28th. Was still weak and not fully recovered and have not run since. Still not 100% now but am planning a gentle run this evening to see how it goes.

Mon 16th Dec Boards Winter Plan 8.3k Week 3 Day 1
8.3k - 43:50 - 5:17/k

Evening run around Dalston and Stoke Newington. Raining if I recall!

Tues 17th Dec Boards Winter Plan 12k Week 3 Day 2
12k - 1:03:00 - 5:13/k

Session - 2.5k WU, 6x400m @5k pace, 1m Rec, 3m Rec, 6x400 @5k pace, 1m Rec, 2.5k CD

Got the session in an aim to get it out of the way. Do dread it for some reason but it was fine in the end. No track for me which I'm sure would be a lot more accurate but did do up the workout on Garmin Connect and send it to the watch for the first time. Thought it worked quite well indicating if you are too fast or too slow for target times and beeps for the transition between segments.

Targeted

5:30-5:45 for the WU/CD.
6:30-7:00 for the 1min and longer Recovery
4:20-4:30 for the 400m. (Averaged 4:14)

Wed 18th Dec Boards Winter Plan 6.5k Week 3 Day 3
6.5k - 34:26 - 5:17/k

Unremarkable run home from work from the looks of things

Fri 20th Dec Boards Winter Plan 24.25k Week 3 Day 4
24.25k - 2:15:40 - 5:35/k

I was off on Friday and the plan was to get this in early and let the holidays commence. Was nice to be running in day. I was out the door by 8.30 and went along the canal. Victoria Park and along the river back home.

Sun 22nd Dec Boards Winter Plan 8.25k Week 3 Day 5
8.25k - 41:42 - 5:03/k

Final run for the week along the canal before heading back to Ireland that evening

Mon 23rd Dec Boards Winter Plan 10k Week 4 Day 1
10k - 49:43 - 4:58/k

Back home and was getting started for the week with all runs up in the Phoenix Park. Pretty much just the length of Chesterfield and back for this.

Tues 24th Dec Boards Winter Plan 8.5k Week 4 Day 2
8.5k - 44:19 - 5:12/k

Another one up the park. Heading up the side road by the Garda Depot and back down Chesterfield. Strong wind on the bend around onto Chesterfield.

Wed 25th Dec Boards Winter Plan 12.5k Week 4 Day 3
12.5k - 1:02:23 - 4:59

Session - 2.5k WU, 2.5k MP, 2.5k HMP, 2.5k 10k pace, 2.5k CD

WU - 5:24/k
MP - 5:06/k
HMP - 4:37/k
10k - 4:27/k
CD - 5:23/k

Headed out on Xmas morning to get the session done in my new pair of GT-2000's. Was hoping the new support again would help with the usual ankle niggle. In retrospect was feeling a bit ropey already and probably shouldn't have been doing this. Modified the session slightly to be distance rather than time based. Found the 10k section a struggle at the end.

Got a few nice running bits though for Xmas and the birthday. New shorts and tights. Running gloves and the new trainers there also so happy days. Looking forward to getting back into it. No particular new year resolutions but was thinking on the bus this morning as the tube was screwed that I should probably arrange to be able to run into work also

Woden · 14-01-2014 01:09PM

Mon 6th Jan Boards Winter Plan 10k Week 6 Day 1
10k - 58:55 - 5:53/k

First run back out. Took it very easy. Headed home from work up around De Beauvoir.

Ended up with DOMS from this having not been out in over a week! Was suprising

Wed 8th Jan Boards Winter Plan 6.5k Week 6 Day 2
6.5k - 34:41 - 5:19/k

Rejigged the week a little as did not have the time for the longer mid week on Wed.

Thurs 9th Jan Boards Winter Plan 15k Week 6 Day 3
15k - 1:23:08 - 5:32/k

Took the distance but not the session component of this run. Home from work and up to Barnsbury/Calendonian Road/Highbury.

Sat 11th Jan Boards Winter Plan 21.1k Week 6 Day 4
21.1k - 2:02:16 - 5:47/k

An opportunity to run with someone which was nice. My tri athlete friend was up for something so we agreed to meet at Hyde Park at 9. I ran from my place just after 8 which got me up to 10k then set out to do 15k more. Settled on a total of 21.1k as he is quick but does not often run long and I was still not 100% and happy to finish off with breakfast at the Serpentine.

Sun 12th Jan Boards Winter Plan 8k Week 6 Day 5
8k - 39:48 - 4:58/k

Conservative drinking with dinner on Sat night so was fine on Sunday morning. Was up early and headed out for the final run along the canal. A little bit snappier here which was nice to finish the week

So glad to get back out and get in 5 days even without the session. Considering my options for the race this Sunday if I can confirm cover for those hours in work. I may also switch to another 10k which is on the same day that is closer I realise. Need to confirm as soon as possible though so I adjust the plan with the reduced session. Too much drinking is happening!

Also my travel stick arrived to work so I can give it a whirl this evening perhaps when I start this week!

Woden · 20-01-2014 02:57PM

Tues 14th Jan Boards Winter Plan 10k Week 7 Day 1
10k - 51:57 - 5:11/k (with 6x100m strides)

Out from the house here and over to De Beauvoir for the strides. Not a huge fan of them and also think I've miscounted but think it was ok!

Wed 15th Jan Boards Winter Plan 14.5k Week 7 Day 2
14.5k - 1:11:10 - 4:54/k (3k WM, 10k @ HMP, 1.5k CD)

Got this in from work picking up the pace then after 3k. Tough enough session I think 10k component was done at 4:38 avg. Ankle seized up a bit on the 1.5k CD

Thurs 16th Jan Boards Winter Plan 15k Week 7 Day 4
6.5k - 34:56 - 5:22/k

Basic run home from work. No issues but in the pub later when getting up my right calf was screwed. Like I managed to pull the muscle a bit. Not had that before!

Sat 18th Jan Boards Winter Plan 10k Week 7 Day 5
10k - 53:11 - 5:19/k

Swapped around the LSR from Sat to Sun after the calf pain on Thurs and did the 10k on Sat as a tester. Seemed fine so still planned the LSR for Sunday.

Out for the 1st k with the girlfriend before heading off down the canal to Camden. Someone spotted my DCM shirt and was pointing it out which was cool!

Sun 19th Jan Boards Winter Plan 26k Week 7 Day 5
26k - 2:22:36 - 5:29/k

So was working this weekend and was up at 04:30 on Sunday for work after 4 hours sleep. Worked until about 11 then got another hours sleep. Was still motivated to get the LSR in. Wanted to do it in the daylight so headed out after some food around 3. Was tired and tough going but got it done. Longest run in a while I think. Resisting temptation to stop at 24 or 25k. Ankle sore.

So signed up for the Regent Park 10k on Sun 2nd Feb as could not make the Bushy Park one.

Was glad to get the full 41 miles in this week and think that is my first time getting above 40.

Getting annoyed with my ankle and no one but myself to blame so resolving (again) to get some strengthening exercises in.

Positive aspect that my knees seem fine these days.

Used the stick a few times on my calves. Not sure if its related to the new issues which turned up on Thursday but right calf seems fine after the long run yesterday so hopefully a non issue.

Weight seems stable just under 11st.

Woden · 27-01-2014 11:59AM

Mon 20th Jan Boards Winter Plan 10k Week 8 Day 1
10k - 54:10 - 5:25/k

Basic run home from work from the looks of things.

Wed 22nd Jan Boards Winter Plan 10.5 Week 8 Day 2
10.5k - 58:22 - 5:33/k (2k W/U, 2.5k @ HMP, 1.2k Rec, 8x35s Hill Reps, 2k C/D)

First hill session as in the DCM plan I was racing that week and it wasn't done. Had a hill in mind and headed off from work. Struggled with the HMP section. Barely managed 4:45/k for it in the area I was in and whatever I had in the legs.

Hill seemed ok to do with a very slow jog back down. Was about 35-40s up each time

Fri 24th Jan Boards Winter Plan 6.5k Week 8 Day 3
6.5k - 31:34 - 4:51/k

Was moving the Thurs run to Friday as out on Thurs after work. Unexpectedly free this weekend as was meant to be working. Headed off. Got the ould hair cut then got this run in around home.

Sat 25th Jan Boards Winter Plan 8.25k Week 8 Day 4
8.25k - 40:48 - 4:56/k

Leaving the long run until Sunday this week so stuck this in on Sat morning before heading out to Chinatown for lunch. Canal was blocked at one point so ended up on an irregular route!

Sun 26th Jan Boards Winter Plan 21.1k Week 8 Day 5
21.1k - 1:55:23 - 5:28/k

Last weekend and this week caught up on me and was a sleep by half ten on Sat night. There looked to be no sign of the rain stopping to headed out at half eleven with a plan of finding Hampstead Heath for a change. Got there and it was a bit of a mud fest but nice to do something different. Lots of hills here to compliment the Wed session! Ankle was a quite sore after a while although I was good this week with the stretches and ankle drops from the stairs to try and strengthen.

Woden · 31-01-2014 10:29AM

Mon 27th Jan Boards Winter Plan 11.5k Week 9 Day 1
11.5k - 1:02:33 - 5:26/k (with 6x100m strides)

Home from work and up to DeBeauvoir for the strides. Garmin all over the place for the first km (it was not 7:04!). Not usually a huge fan of the strides but they seemed to be over quickly

Tues 28th Jan Boards Winter Plan 6.5k Week 9 Day 2
6.5k - 35:30 - 5:27/k

Originally couldn't do the session on Tuesday so so I would move the Friday 4m to Tuesday so as to have 2 days off before Sunday. Then my plans where cancelled on Tuesday but it was in my head to get the 4m in rather than the session. Easy run home from work with a bag!!

Wed 29th Jan Boards Winter Plan 16.8k Week 9 Day 3
16.8k - 1:24:11 - 5:01/k (4k WM, 3x(1600m @10K, 400m Rec, 800m @ 5k, 400m), 3.2k CD)

Pretty miserable weather but somewhat enjoyed this. Hopefully some confidence for the 10k pace on Sunday. Splits below for the intervals. Bloody nipples!

1600m - 4:21/k - 800m - 4:10/k
1600m - 4:24/k - 800m - 4:15/k
1600m - 4:25/k - 800m - 4:17/k

Thurs 30th Jan Boards Winter Plan 6.5k Week 9 Day 4
6.5k - 34:11 - 5:15/k

Cleared out my wardrobe from work and stuck this in from home before heading out for dinner and drinks. Done for the week. No LSR this weekend Glad to get it all done early. Meant I ended up running 7 days in a row though! Not done that before. Ankle feeling ok also. Couple of rest days now.

Woden · 03-02-2014 10:54AM

Sun 2nd Feb Regent's Park Winter Series 10k
10k - 43:03 - 4:18/k

It had been a year since my last 10k in Regent's Park. There was meant to be a few of us doing the race but on the morning they cried off for various reasons. Probably wasn't asleep until just about 1 on the Sat night having resisted a lot of procesco but I was feeling a bit more relaxed having done the course before and knowing the setup in the Park.

Got up at 07.30 had some Weetabix and coffee and headed off. Was at the park and changed then and did a little warmup before slotting in trying to judge the distance from the front. Race started just after 09:15. Based on training and recent race times want to go under 45min, try to be closer to 44 with a hope of getting into 43 with whatever magic pace seems to turn up in a race.

Found some space after about 500m or so and settled in for the 3 laps. Garmin was being reasonably well behaved and the km's weere going by around the 4:22 mark. Went through 5k on my watch at 21:56. Noticed I had a new friend at some point though I can't recall when it happened. We were side by side then for most of it though he had headphones on and we continued to move forward together through people. When I got to the final lap I felt I had the legs to continue the previous pace and looked to push on a little. I had my first race of urge of wanting to not lose essentially to this guy. He stayed with me for a while but after I had lately realised I gone through the 9k mark and there was 800 to go I think he was gone. Picked it up as much as I could and resisted the urge to look at the watch. Chip time 43:03. Happy with that!

blockic · 04-02-2014 12:25AM

Well done Woden, out of interest what was last year's time?

Woden · 04-02-2014 10:18AM

Cheers Blockic. Previous times were:

Jan 2013 10k - 55:04
Feb 2013 10k - 52:19

The difference in weight however between Feb 2013 and Feb 2014 is bout 2.5 stone. So that accounts for a lot of it I guess. On a good note though I'm about the same weight as the half marathon back in September. The new 10k results gives a mcmillan half of 1:36 which if translated would be an improvement on September's 1:41. So it's nice to see gains that are not just weight related!

donnacha · 04-02-2014 07:59PM

Woden wrote: »

Sun 2nd Feb Regent's Park Winter Series 10k
10k - 43:03 - 4:18/k

It had been a year since my last 10k in Regent's Park. There was meant to be a few of us doing the race but on the morning they cried off for various reasons. Probably wasn't asleep until just about 1 on the Sat night having resisted a lot of procesco but I was feeling a bit more relaxed having done the course before and knowing the setup in the Park.

Got up at 07.30 had some Weetabix and coffee and headed off. Was at the park and changed then and did a little warmup before slotting in trying to judge the distance from the front. Race started just after 09:15. Based on training and recent race times want to go under 45min, try to be closer to 44 with a hope of getting into 43 with whatever magic pace seems to turn up in a race.

Found some space after about 500m or so and settled in for the 3 laps. Garmin was being reasonably well behaved and the km's weere going by around the 4:22 mark. Went through 5k on my watch at 21:56. Noticed I had a new friend at some point though I can't recall when it happened. We were side by side then for most of it though he had headphones on and we continued to move forward together through people. When I got to the final lap I felt I had the legs to continue the previous pace and looked to push on a little. I had my first race of urge of wanting to not lose essentially to this guy. He stayed with me for a while but after I had lately realised I gone through the 9k mark and there was 800 to go I think he was gone. Picked it up as much as I could and resisted the urge to look at the watch. Chip time 43:03. Happy with that!

Just thought I'd drop in (I'm a bit of a lurker on your log) and say congrats on the 10k time. Seriously impressive time and very well deserved.

career_move · 04-02-2014 09:07PM

Super stuff Woden

Congrats on a great race

Ososlo · 04-02-2014 09:33PM

You have come so far in such a short amount of time it's astounding! DCM for you this year?
Time for a log title change perhaps

:D

Woden · 10-02-2014 02:21PM

Cheers folks. I've no spring marathon plans here but there is potential for Dublin again perhaps this year but nothing definite. Will continue trying to keep the mileage ticking over. Trying to run a bit more socially and will also look at good times to do a 5k and another half marathon. I'll be pretty busy with some weekends away and then holidays in March so probably be April or more before the half. No current plans for a log title change!

Woden · 10-02-2014 02:36PM

Mon 3rd Feb Boards Winter Plan 10k Week 10 Day 1
10k - 57:08 - 5:42/k

A run home from work here. Taking it easy. Hamstrings quite a bit sore from the race on Sunday.

Tues 4th Feb Boards Winter Plan 11.75k Week 10 Day 2
11.75k - 1:03:27 - 5:24/k

Was planning a run home from work and up to the girlfriends. When I realised I left my Garmin at home. Arrrgggggh! Fear not though installed both Endomondo on the phone and headed off. Hopefully accurate enough! Legs feeling a bit better than Monday.

Wed 5th Feb Boards Winter Plan 6.5k Week 10 Day 3
6.5k - 34:17 - 5:16/k

So the often talked of but never seen run into work occured! With the tube strike on I planned a ahead on Monday bringing some shirts and a towel and checked out where the work showers were. I enjoyed the change. It was daylight and it was handy enough to use the facilities and have the run done in the morning

Fri 7th Feb Boards Winter Plan 16.1k Week 10 Day 4
16.1k - 1:26:50 - 5:23/k

I was a bit all over the play for the end of the week. I checked if anyone was interested in a long run on the weekend and agreed to join a friend who is training for a half marathon and wanted to do 16k ish. There was also some potential to be on the bike on Sunday. I was considering splitting the 24 on the plan then into the 16k on Saturday and 8k on Sunday if I didn't end up on the bike

Anyway I headed out for this run on Friday night then not knowing how much I wanted to so other than around 10-16k. I settled in anyway for quite nice run around north London. Ankle was a bit sore in the end.

Sat 8th Feb Boards Winter Plan 17.25k Week 10 Day 5
17.25k - 1:49:07 - 6:19/k

I joined my friend then and we headed down to Greenwich leaving around 8.30 to meet a friend of his who was also training. We hooked up with her and got going just after 9.30. I wasn't too focused on pace just wanted to join for the distance and company for the miles and considering my ankle We did 4 or so laps around the park. Pretty torrential rain at one point and thunder which was not so nice. Went into a Decathlon though after and picked up a more proper running back to try out. Quite small but can strap around the chest.

Spent some time in the afternoon with the stick working on the calves

Sun 9th Feb Boards Winter Plan 6.5k Week 10 Day 6
6.5k - 32:25 - 4:58/k

Friend was not doing the bike and I had resolved to be boozing on Sat night so wan't attending anyway. Stuck in this 6.5k on Sun afternoon then to get back the missed mileage from the long run on Sat and get the total up for the week to just over 42miles

john kinsella · 11-02-2014 01:37PM

I just read your whole log there and to say I'm impressed is an understatement!

Truly remarkable stuff, really well done.

I have got the runners back on recently from starting in a similar position to yourself and can only hope I manage half of what you did.

Woden · 17-02-2014 09:52AM

Thanks a lot John!

Hope it goes well for ya. All the best with the training!

Woden · 17-02-2014 10:15AM

Mon 10th Feb Boards Winter Plan 11.5k Week 11 Day 1
11.5k - 57:03 - 4:57/k

Early morning run into work along the canal and a bit of Victoria park before diving down Kingland Road and Shoreditch

Tues 11th Feb Boards Winter Plan 11.5k Week 11 Day 2
11.5k - 1:01:14 - 5:19/k (with 6x100m strides)

Was originally planning the session here to get it out of the way but wasn't feeling 100% and swapped in the strides run instead. Running home from work

Wed 12th Feb Boards Winter Plan 6.5k Week 11 Day 3
6.5k - 33:06 - 5:05/k

Another straight into work here as had a late evening meeting. I had planned ahead with shirts due to the tube strike but it didn't happen in the end! It is nice having them out of the way early in the morning!

Thurs 13th Feb Boards Winter Plan 13.5k Week 11 Day 4
13.5k - 1:07:30 - 4:58/k

Time to get in the session then I had cried off on Tuesday. I enjoyed this in the end and had the below times /k. Trying to keep it close to 4min/k

15 min warm up @ 5:18
1-5-1 min hard pyramid @ (4.10, 4:06, 4:10, 4:03, 4.01, 4:04, 4.06, 4:04, 4.02)
15 min cool down @ 5:30

Was out after though to meet an old friend who happened to be in town!

Sat 15th Feb Boards Winter Plan 26k Week 11 Day 5
26k - 2:27:01 - 5:39/k

Arranged to meet a friend I was chatting to at work who is trying for the Brighton marathon so we agreed to do this on Saturday. Good to be more social! Meet close to Hackney Central at 9 and headed off down the canal. Couple of laps of Victoria Park then off to Limehouse Basin, up to the Olympic Park and back to Victoria Park before finishing back at Hackney. Very windy out there! Was ticking over around 6min/k but brought the average down in the end with a few faster k from 20k onwards to wrap up the week

Cleared 69k for the week in total which is a new high which is great. Glad to get everything done. Lots of drinking and food though. Seriously kicked back after finishing up on Saturday. Time to start a fresh week!

Woden · 25-02-2014 06:58PM

Mon 17th Feb Boards Winter Plan 10k Week 12 Day 1
10k - 54:32 - 5:27/k

Evening run from home up around Clissold Park and Canonbury

Tues 18th Feb Boards Winter Plan 8k Week 12 Day 2
8k - 39:46 - 4:57/k (with 6x100m strides)

Morning run before work as had an evening meeting, which is good effort for me. Wasn't in the humour though. Almost cried off the strides but got them done.

Wed 19th Feb Boards Winter Plan 13.5k Week 12 Day 3
13.5k - 1:09:47 - 5:10/k

Evening run home from work. This was meant to be the session but here I did cry off. Ankle in my head as an excuse but in reality was just lacking a bit of motivation to bother trying to do 5x1k at 4min/k. Just wanted to plod along for the distance. Ankle was a bit sore but did pick it up in the end for 9k at about 5min/k

Thurs 20th Feb Boards Winter Plan 9k Week 12 Day 4
9k - 49:11 - 5:26/k

Early morning run with a friend into work who had just the Brighton half on Sunday. He picked me up and we headed off. Good to run with someone again. Plan was 8k but was off down the canal and ended up being 1 extra by the time I made it to work.

Sat 22nd Feb Boards Winter Plan 21.1k Week 12 Day 5
21.1k - 1:45:35 - 5:00/k

Very nice run here to restore faith a little. Was away in Bath/Bristol for the weekend. Managed a glass or two of wine then on the Friday night with dinner before heading out for this on Saturday morning. Other half joining for the first k and a bit before I headed off to let her do her thing. Run was on a cycle path that is between Bath and Bristol. Quiet, scenic and flat. Pushed most of the k out around 4:45-4:50 after I got going.

So yeah bit of a mixed bag this week. Nice LSR for once, got the distance covered but cried off the session. Was happy to get two morning runs in though and still have a relaxed Friday night.

On the plus side signed up for the first Hackney Half marathon on Sun 22nd June and had a deep tissue massage today at lunch where she went to town on my calves so hopefully that sorts me out a bit.

Woden · 05-03-2014 12:44PM

Omg no plan what am I doing! Bt of a lull here at the moment as I'm off to India on 12th March so in my head I just wanted to keep ticking over at 40 miles a week and then may consider what to do after the holidays. Perhaps something half marathon specific for June and do a 5k. So I'm adding week 13/14 to the plan!

Tues 25th Feb Boards Winter Plan 11.6k Week 13 Day 1
11.6k - 1:02:52 - 5:25/k

Evening run home from work. Had taken the Monday off. Masseuse had recommended not running but I wasn't up for that after not having the Monday in the bag.

Wed 26th Feb Boards Winter Plan 10.2k Week 13 Day 2
10.2k - 55:26 - 5:26/k

Morning run into work. Meet up with a friend about 2.5k in and we headed in down Essex Road and along the canal.

Thurs 27th Feb Boards Winter Plan 15k Week 13 Day 3
15k - 1:15:23 - 5:01/k

Was considering a session but cried off again. Had my vaccinations today and the advise was no serious exercise. Any excuse it seems! Was working from home so stuck this in in the evening

Sat 1st Mar Boards Winter Plan 25k Week 13 Day 4
25k - 2:11:26 - 5:15/k

Back in Dublin for the weekend so was looking forward to the long run in the Park. Trying to be flexible again as was meeting a friend on Fri night. Had a drink while travelling but didn't bother then when up in his house. Was still lateish though and didn't get out in the morning until 10.30 or so. Weather was nice to start and was all over the park before heading out down the canal. Misjudged the distance though and the last 8k was not pleasant due to bathroom requirements!

Sun 2nd Mar Boards Winter Plan 8.2k Week 13 Day 5
8.2k - 40:09 - 4:52/k

Wanted to get the final run in as I calculated if I did 8.2k i'd hit a 70k week for the first time. However I was full from a big lunch and a bit hungover. Got it in though was almost sick at the end!

Some more updates then. Glad to reach the 70k. Ankle has felt somewhat better since the massage. I have another massage tomorrow morning. I have also been a bit proactive and got onto the health insurance. I've got 3 physio sessions for the ankle with the first one tomorrow lunchtime. Resolved to try and get another 70k in this week and also a session

Woden · 10-03-2014 11:22AM

Mon 3rd Mar Boards Winter Plan 11.5k Week 14 Day 1
11.5k - 59:32 - 5:10/k w/6x100m

Evening run home from work. Toiled with the idea of the strides but decided to do them and glad I did. A good start to the week.

Tues 4th Mar Boards Winter Plan 10k Week 14 Day 2
10k - 50:02 - 5:00/k

My first lunch time run at work. Takes a bit look with all the showering and changing and lunch etc but I had come in early to compensate (I think!)

Nice run out along embankment up to Big Ben and back down South Bank. Bit crowed around the eye.

Thurs 6th Mar Boards Winter Plan 13.1k Week 14 Day 3
13.1k - 1:07:00 - 5:05/k (3.5k WM, 5x1k w/90s rec, 3.5k CD)

Started this from work with the idea of doing whatever session I had sent to my watch last. Thought it was the pyramid but it was the 5x1k that I hadn't do previously I realised! Got too a quite place to start the session part. Wasn't wholly committed and times where slow.

4:31
4:33
4:27
4:18
4:27

Least I was getting back to it a bit though

Fri 7th Mar Boards Winter Plan 8k Week 14 Day 4
8k - 40:45 - 5:05/k

Nice early morning run into work via the canal out the door for 7.30

Sat 8th Mar Boards Winter Plan 27.8k Week 14 Day 5
27.8k - 2:32:35 - 5:29/k

Was on call with work so nothing was confirmed but a friend who is training for his first marathon in Manchester was going to pick me up about 9am for the LSR. He was about 7k in. I was targeting 27.5k and he finished up at 35k which is his last big LSR. I remember when I was at that stage for Dublin. He should have a good first marathon!

Nice to do the LSR together. All over the canals, Victoria Park and back up Embankment finishing around the mall and Green Park.

So a bit more effort put in this week. Got in the strides and some form of session although not super quick. Probably the longest LSR i've done in a while and almost hit 44 miles.

On the health front I had sports massage on Thursday morning. Quite painful work on the glute. Then I went to the physio. This was interesting as he thought the ankle was mostly related to the upper area around the hip/glute. He did needle work on my ass! I could definitely feel it doing something as he tried to relax the muscle. He gave me lunges to do and some static and dynamic glute based stretching to do. Another session on Tuesday.

Got a bit concerned over the weekend that I am letting standards slip with regards to beer/food. Making slight increasing unhealthy choices. Weight is stable is just around 11st but I don't want it higher. The running is not carte blanche to go mental..

I'm off to India for holidays on Wed night for the guts of 2 weeks so that will put the kibosh on a lot of things. Resolution then on return to get back on the wagon.

Woden · 26-03-2014 02:29PM

Just a quick update then as I'm back home.

Mon 10th Mar Boards Winter Plan 10k Week 15 Day 1
10k - 48:15 - 4:49/k

Early morning canal run before work

Tues 11th Mar Boards Winter Plan 10k Week 15 Day 2
10k - 53:01 - 5:18/k

Evening run around Highbury

Fri 14th Mar Boards Winter Plan 16.1k Week 15 Day 3
16.1k - 1:27:45 - 5:27/k - Treadmill 1%

Was in Mumbai and this was a treadmill run. I had to add it as manual activity just now. Thought I'd do it already so not 100% sure on the pace. Might have been a bit faster or slower. Just recall that it was rather tough on the treadmill. Only 2nd time on one and with the heat in the room it was hard going.

Sat 15th Mar Boards Winter Plan 10k Week 15 Day 4
10k - 51:58 - 5:18/k - Treadmill 1%

Again still in Mumbai and on the treadmill. Tough again. Don't think I ever usually sweat like that! Time should be accurate here. Got my lunges in also

Sat 22nd Mar India run
8.5k - 47:30 - 5:35/k

After the treadmill runs we where moving around and holiday had begun in earnest so let it go for the week. We did have one hotel outside the city and I wanted a GPS trace in India so got this in then outdoors about 20k outside Jaipur. Quite warm out in the middle of the afternoon but it still felt easier than the treadmill

Will be looking to get back into routine then and finish off this week and look at plans/goals

Woden · 31-03-2014 03:29PM

Getting back into it.

Wed 26th Mar Boards Winter Plan 8k Week 17 Day 1
8k - 39:37 - 4:56/k

Nice run after work up to Clissold and back.

Thurs 27th Mar Boards Winter Plan 8k Week 17 Day 2
8k - 40:03 - 5:00/k

Another after work run. Sticking with the 8k's for the moment

Fri 28th Mar Boards Winter Plan 8k Week 17 Day 3
8k - 40:15 - 5:01/k

Second lunchtime run along Embankment up to Big Ben and back. Bit of doms from the legs after the days off it seems. Nice weather

Sat 29th Mar Boards Winter Plan 21.1k Week 17 Day 4
21.1k - 1:46:39 - 5:03/k

Early morning run on Saturday after getting to bed early on Fri night. Had arranged to meet a friend at Hyde Park for this. I tubed to Oxford Circus and started from there getting in 4k before meeting up then doing the rest with him around the Parks. Nice to have it all done by half nine. Ankle quite sore after this.

Sun 30th Mar Boards Winter Plan 11.3k Week 17 Day 5
11.3k - 1:01:43 - 5:28

With the ankle sore I wasn't really planning this but friend asked me if I was interested in heading out and said I'd do a recovery 8k. Ended up being a bit longer. Was stiff to start after the Saturday but loosened up and was motoring along near the end. Got this one in out, around and back from Regent Park.

So ankle still sore. Physio tomorrow. Need to do more exercises and looking at a plan for the Hackney half.

Woden · 08-04-2014 10:42AM

Mon 31st Mar Boards Winter Plan 8.25k Week 18 Day 1
8.25k - 44:51 - 5:26/k

Evening run home from work. Nothing remarkable!

Wed 2nd Apr Boards Winter Plan 13.25k Week 18 Day 2
13.25k - 1:08:09 - 5:08/k

Ended up working from home on the Wednesday. Had planned to head out at 6 but a text from a friend meant I could go for a run with him. Enjoying the extra daylight in the evening. We went out to Regent Park and around using the canal on the way back for a couple of slightly faster k's

Thurs 3rd Apr Boards Winter Plan 10k Week 18 Day 3
10k - 49:00 - 4:55/k

Tired in the later half of this week. Had forgot watch so used endomondo. Phone died though before finishing. I went through 9k around 44 mins so put a conservative distance/time into garmin to finish.

Fri 4th Apr Boards Winter Plan 8k Week 18 Day 4
8k - 42:33 - 5:18

Another uneventful run home but very tired. Not getting enough sleep and was committed to an early start in Hyde Park with friends on Saturday morning. Tried to get to bed early

Sat 5th Apr Boards Winter Plan 23.25k Week 18 Day 5
23.25k - 2:02:14 - 5:15

Up before 7 then as was meeting 2 friends at 8 for 23k in Hyde Park. When I woke up I saw the Victoria line was suspended to decided to run in instead. Got 9.5k done by the time I joined them at 8 and then did the rest. Saw the Serpentine club head off for their handicap race around the lake. Still feeling tired through this.

Not a great week from the running perspective but got the miles in:

Went to physio on the Tuesday. He did more dry needling and some more alternative stomach and jaw massage! I am skeptical but the needling does help. He gave me some homework to do and wanted the gait analysis again

I set up a plan for the Hackney Half marathon based off one I found on the internet. I am still tinkering with the LSR and step back but it is 5 days. Circa 40 miles a week and a session on Tuesday with threshold or high aerobic reps.

Today I signed up for the JP Morgan Corporate Challenge 5.6k in work. Lots of people doing it and friends so should be good fun. That is in July

Yesterday evening I went to Sweatshop again with the goal of gait analysis and potential new shoes. Gave my history and had a pair of my current GT-2000. So their analysis felt that the more support native of the GT-2000 wasn't required as my pronation is milder but not quite neutral. I tried the GT-1000 and Saucony Glide 7. I settled on the Glide. Also a bit gimmicky maybe but willing to try it. I took a pair of their molded insoles that they do as part of the analysis. They are from footbalance. I'm willing to give them ago at least!

Woden · 09-04-2014 10:37AM

New plan, new plan! It is exciting starting one for some reason

Mon 7th Apr Hackney Half 8k W1 D1
8k - 41:07 - 5:08/k

Nice lunch time run up around south bank to Big Ben and back to St Paul's in the easy pace band.

Tues 8th Apr Hackney Half 13k W1 D2
13k - 1:03:29 - 4:53 (1.5k WM + 3x(3k @ Threshold + 3min rec) +1.5k CD)

First session on this plan with distance of around 13k. Only needed 1k for the CD to make the distance. Was annoyed with watch as couldn't seem to get the plan on to it. However plugged a manual interval session into it which is handy as you control the WM and CD with the lap reset button it seems but the watch doesn't tell you if you are on pace for the session. Annnyyywwaaay. Did the first rep on the canal and the other two in Regent's Park. Was wearing the new shoes/insoles. It is no magic cure for the ankle it seems but we'll see if it makes any difference. It was still sore

Reps:
13:34 - 3k - 4:31
13:26 - 3k - 4:29
13:44 - 3k - 4:35

barryoneill50 · 09-04-2014 03:29PM

Hi W,
Just had a look through your log, great progress. Very enjoyable read especially your marathon report, keep it up!

Woden · 16-04-2014 05:38PM

Wed 8th Apr Hackney Half 8k W1 D3
12k - 1:03:35 - 5:18/k

Running into work with a friend. Was meant to be 10k but confused my route a bit! Ended up being 12. Tired legs from the previous session.

Had physio in the afternoon and he did a lot of dry needling on my glutes and left quad. Let me very sore for the next few days

Fri 10th Apr Hackney Half 7k W1 D4
7k - 34:57 - 4:59/k

Lunch time run up to Big Ben and back.

So didn't actually get the weekend run in last weekend. First time in a long time I guess. Was meant to have a visitor for the weekend so it was kinda on hold. He then bailed and my planned move in with my girlfriend then went ahead earlier as a result. Spent most of the day moving and unpacking stuff!
So I let it slide and got back to the running on the Monday

Mon 14th Apr Hackney Half 10k W2 D1
10k - 49:56 - 5.00/k

Nice run from my new abode on the canal and around Victoria Park and back. So far not sure if it is because of reduced mileage last week but new shoes seem a bit better on the ankle. I'll reserve judgement until I get a long run in though

Tues 15th Apr Hackney Half 11k W2 D2
11k - 52:45 - 4:47/k - 4k Easy + 5k @ Threshold +2k Easy

Weekly session running home from work. 4k Easy up to the canal then starting the session which was 5k at Threshold. 5k was done at 4:21/k average followed by 2k Easy to get me home. Ankle holding up.

Woden's C25K

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