Woden's C25K

That's me pretty much up to date outside of this week. I'm still ticking over but no real focus. Work has me busy working with the potential to be working every other weekend at the moment up to the end of July which has made planning a nightmare.

I'm signed up with some friends to do the Ring of Kerry in July. Bit of a logistical nightmare from London. I still need to buy a bike bag. Hence the couple of sporadic cycles in there. I'm not fussed on this looking forward to doing it. I'm just looking to get around no records will be set.

On the plus side I started cycling to work about 2 months ago. Its about 5k each way. I've been good with this and do it every day. Really enjoying not being tied by TFL and its faster as well. I figure it would help for ROK. I picked up a cheap single speed bike that i'm happy to lock outside work.

I've got that 5.6k JP Morgan race at the start of July. Its just after the ROK. No speed work so not expecting to match last year. I had planned perhaps some Park runs in June to sharpen up and there is still some time for this.

Weight is ok not great. Slipping in the wrong direction. With work busy there has been an increase in the pints after work that coupled with the lower than usual mileage. Need to get back on top of this!

This might take a while..

Mon 8th Jun W23 D1 9.1k
9.1k - 46:06 - 5:03/k

Wed 10th Jun W23 D2 7k
7k - 35:22 - 5:02/k

Thurs 11th Jun W23 D3 7k
7k - 36:01 - 5:07/k

Sat 13th Jun W23 D4 5k
5k - 25:40 - 5:06/k

Sat 20th Jun W24 D1 16.1k
16.1k - 1:33:21 - 5:47/k

Sun 21st Jun W24 D2 90k Richmond Park Cycle
90k - 3:42:55 - 24.3 km/h

Mon 22nd Jun W25 D1 7k
7k - 35:35 - 5:04/k

Tues 23rd Jun W25 D2 7.1k
7.1k - 39:22 - 5:32/k

Thurs 25th Jun W25 D3 8.8k
8.8k - 47:35 - 5:25/k

Sat 27th Jun W25 D4 17k
17k - 1:35:23 - 5:36/k

Mon 13th Jul W28 D1 5.6k
5.6k - 29:28 - 5:14/k

Wed 15th Jul W28 D2 13k
13k - 1:11:01 - 5:27/k

Thurs 16th Jul W28 D3 5.2k
5.2k - 27:55 - 5:23/k

Fri 17th Jul W28 D4 8k
8k - 44:40 - 5:34/k

Thurs 23rd Jul W29 D1 7k
7k - 34:50 - 4:58/k

Mon 27th Jul W30 D1 5k - Side Turkey
5k - 30:22 - 5:59/k
Summer holidays!

Mon 10th Aug W32 D1 9k
9k - 47:59 - 5:19/k

Tues 11th Aug W32 D2 9k
9k - 48:29 - 5:22/k

Wed 12th Aug W32 D3 10k
10k - 52:39 - 5:15/k

Thurs 13th Aug W32 D4 8k
8k - 39:59 - 4:59/k

Fri 14th Aug W32 D5 6k - Dublin
6k - 30:42 - 5:06/k
Back in Dublin for a stag weekend so got this in in the park before heading off to a weekend of debauchery in Kilkenny!

Mon 17th Aug W33 D1 7k
7k - 37:57 - 5:24/k

Tue 18th Aug W33 D2 9k
9k - 43:22 - 4:48/k

Wed 19th Aug W33 D3 8.5k
8.5k - 44:25 - 5:12/k

Fri 21st Aug W33 D4 5.1k
5.1k - 26:58 - 5:16/k

Sat 22nd Aug W33 D5 17k
17k - 1:31:35 - 5:23/k

Mon 24th Aug W34 D1 9k
9k - 46:58 - 5:12/k

Tues 25th Aug W34 D2 9k
9k - 45:47 - 5:04/k

Wed 26th Aug W34 D3 7k
7k - 34:10 - 4:52/k

Fri 28th Aug W34 D4 7.1k
7k - 34:54 - 4:54/k

Sat 29th Aug W34 D5 5k
5k - 26:09 - 5:12/k

Sun 30th Aug W34 D6 16.1k
16.1k - 1:27:56 - 5:27/k

Mon 31st Aug W35 D1 10.5k
10.5k - 57:16 - 5:26/k

Tues 1st Sep W35 D2 7k
7k - 34:53 - 4:58/k

Wed 2nd Sep W35 D3 8k
8k - 41:12 - 5:08/k

Fri 4th Sep W35 D4 5k
5k - 23:55 - 4:46/k

Sat 5th Sep W35 D5 21.1k
21.1k - 1:55:53 - 5:29/k

Sun 6th Sep W35 D6 8k
8k - 46:06 - 5:45/k

Mon 7th Sep W36 D1 8k
8k - 41:24 - 5:09/k

Tues 8th Sep W36 D2 9k
9k - 44:39 - 4:57/k

Wed 9th Sep W36 D3 9.2k
9.2k - 44:54 - 4:52/k

Fri 11th Sep W36 D4 10k
10k - 52:00 - 5:11/k

Sat 12th Sep W36 D5 17k
17k - 1:40:49 - 5:55/k

Fri 2nd Oct W39 D1 5k
5k - 26:27 - 5:14/k

Sat 3rd Oct W39 D2 10.25k
10.25k - 56:35 - 5:30/k

Mon 5th Oct W40 D1 7k
7k - 36:42 - 5:13/k

Tues 6th Oct W40 D2 5.1k
5.1k - 26:12 - 5:07/k

Sat 10th Oct W40 D3 11k
11k - 59:22 - 5:23/k

Mon 12th Oct W41 D1 5.1k
5.1k - 26:55 - 5:15/k

Wed 14th Oct W41 D2 7k
7k - 36:12 - 5:09/k

Fri 16th Oct W41 D3 7k
7k - 35:42 - 5:04/k

Sun 18th Oct W41 D4 13.1k
13.1k - 1:11:55 - 5:29/k

Holidays! Three and a half weeks in Cambodia and Vietnam. Don't have it tracked but did mountain biking for the first time around Angkor Wat. Around 25k or so and some token runs below to add to the countries I've run in!

Sun 1st Nov W43 D1 5k - Siem Reap
5k - 30:01 - 5:58/k

A short run before before noon. It was bloody roasting. Straight back to the pool!

Tues 3rd Nov W44 D1 5k - Phnom Penh
5k - 30:11 - 5:58/k

Evening run as it was getting dark up Sisowath Quay. Not as warm but lots of traffic

Tues 10th Nov W45 D1 5.25k - Hoi An
5.25k - 31:44 - 6:01/k

More relaxed run in Hoi An could head out around country roads and paddy fields

Wed 11th Nov W45 D2 42.8k - Hoi An Cycle
42.9k - 3:11:22 - 13.5km/h

I had enjoy the first time on a mountain bike back in Siem Reap so found this longer cycle with a company in Hoi An. Early start that morning. The other half as still in bed and it was just me and one other on the cycle along with the tour guide. Came back filthy but it was good fun

Thurs 12th Nov W45 D3 5k - Hoi An
5k - 27:06 - 5:24/k

Another one off around countryside

Sat 21st Nov W46 D1 5.1k - Hanoi
5.1k - 28:37 - 5:32/k

Final run on the last day in Hanoi. Bit mental around here. Made my way down to Hoan Kiem lake where it was a little quieter.

Right so that's me up to date. There has been lots going on in the 2nd half of this year and I have been getting out but I think you can see with no consistency in mileage. No overly long runs and no sessions. I was very busy with work up until mid July which included weekends. This allowed me to get most of November off then for holiday.

I had resolved then not to run Dublin this year due to some of the timelines involved and the other half being away with work. Was a bit sad when it came around then. Particularly with the route changes which took it right by my family house. However I have something which makes up for it which is a ballot entry to London next year!

So i'm looking to get back into it with a bit more structure.

So what am I planning:

Do more races Started with the 10k last Sunday. 4 mins off my PB. Not sure if feel I can mentally push when I don't feel prepared/fit. I should just go out and blow up. But it's a benchmark and i'll work from there. May get to a park run this Sat (if I stay off the beer for a leaving drinks on Friday). Will do more of the 10k races also

Join a club So I've been procrastinating about getting down to the Victoria Park Harriers on a Thursday evening. I'll go next Thursday or in the new year. As I plan to train for London I thought i'd benefit from a couple and perhaps get some partners for the long runs and a training plan.

Get back to sessions Tied into joining the club. I seem to resist running fast or pushing myself. Hoping that if I'm in a club sessions this could help

Lose weight 12st at the moment. I'd like to get back down to 11st. Tied into this is less drinking.

2015 1000 miles I've not 1000 miles yet for 2015. Should get there over the next few weeks and want to continue to use December to tick over before starting training in January

Positives for 2015:
There was some races in there but no PB's.
I did the Ring of Kerry with some friends which was very nice.
I started cycling to work in April (its only 5k each way) but I do it every day. I really like it and the freedom away from TFL
Vietnam was on my hit list forever so it was great to go
We staircased the mortgage on our current apartment and now we outright own the whole place. That took about 5 months to complete!
At the end of November I resigned from my job and am finishing up in February. Will be looking to freelance from March
And... There is a baby Woden on the way in May. I'll need a running buggy..

Since I've gotten back from holidays also I've picked up 3 new pairs of Saucony guide 8. Must be the right time of year with the guide 9 coming as managed to get them all for about 50% of the RRP

I'm seriously considering the FR235 also as a new watch. Part of me wants it for xmas the more sensible part is attempting to weight until some of the battery issues and other niggles are resolved..

Fri 25th Dec W51 D1 5k
5k - 29:27 - 5:51/k

So I picked myself off the couch for the trip to Bristol on Xmas eve. I probably shouldn't have been doing this run but I got out on Xmas since I've started running and wanted to continue. Plus I wanted to try out my new FR235!!! which was a Xmas present after strong hints! Yay for HRM with no strap. I'm enjoying the new features.

So this was a slow taxing run around Bristol. Headed out with the girlfriends sister

Sat 26th Dec W51 D2 6k
6k - 36:51 - 6:05/k

Shouldn't have been out..

Wed 30th Dec W52 D1 12.2k
12.2k - 1:09:44 - 5:42/k

On the mend and back in Dublin. A run down to Phibsboro, up the canal, in the park at the Ashtown gate and around to Chesterfield Ave and back home. Fierce windy on the stretch bending around from Ashtown to Chesterfield.

This was my final run of the year and Garmin clocked me at 1645k so cleared the 1000 mile barrier

Fri 1st Jan W52 D2 5k - Tom Brennan Memorial
5k - 22:22 - 4:28/k

So had signed up for this a few weeks back I think. Kept me honest on New Years eve. 2 beers! Nice to race at home and some support from the family. Weather turned bad at the end and wind was serious on Chesterfield. However a good race from my perspective in that I felt like I was pushing as I was stitching up. I defaulted into a 5k pb as I've not run one for years but nothing to write home about with 10k pb of 43min. Continuing back in the right direction though!

Sun 3rd Jan W52 D3 6.6k
6.6k - 36:39 - 5:32/k

Mon 11th Jan W2 D1 6k
6k - 33:30 - 5:33/k

Tues 12th Jan W2 D2 9.6k - 6x400m
9.6k - 49:50 - 5:10/k

The club was having some friendly race with another club tonight so I went for an afternoon session with a friend on the canal. Settled on 6x400m with 200m recoveries. I hit an average pace of 3:52/km for intervals and it felt good to mix it up.

Wed 13th Jan W2 D3 6k
6k - 33:23 - 5:32/k

Thurs 14th Jan W2 D4 16.8k - Steady
16.8k - 1:25:58 - 5:07/k

Down to the club and resolved not to make the same mistake as last week. Went with a 10mile group that was targetting around 8min/mile. That would be around PMP for me. End pace was a little slower but for me I think it was a solid steady run.


Sat 16th Jan W2 D5 - 21.1k - LSR
21.1k - 2:11:12 - 6:13/k

First LSR then. Cold out. Made the effort to get the podcasts back up and running and headed out to an episode of the Angry Chicken hearthstone podcast and the most recent This American Life. Pace was slow indeed. Think the podcast over music keeps the pace down.

W2 Cycling - 61k

Current weight 12st 0lbs
Popped above 12 over the December period but have reduced beer and eating out as well as increased mileage now. Think i'm dropping again back to 12.

A good week overall. 37miles all in. Also got myself referred to a sports & musculoskeletal clinic at the local hospital to try and put the ankle issue to bed. Appointment in early Feb.

Mon 25th Jan W4 D1 7.2k - Easy
7.2k - 39:02 - 5:24/k

Tues 26th Jan W4 D2 8.2k - 5x5min @Threshold
8k - 41:50 - 5:11/k

So I got to meet the regular coach at the club and had a quick chat about the training plan. He was directing me to P&D which I wasn't too happy with but I took another look. My memory is playing tricks on me as I thought I did P&D 55 for DCM 2014 but looks looking back it was Meno's plan I think I was on which perhaps was too much at the time. So it gives me a bit more motivation about P&D. As I am doing 35-40 miles at the moment over the last 4 weeks we are 12 weeks out and there is a club 10 mile next weekend I thought i'd step into the 12 week P&D 55 but structured around the club runs where possible. We also had a chat about getting in some hill runs, LSR pace and other training paces/plans so it was good

For the session itself then he said we're continuing with threshold work until the clocks change so this week it was 5x5min @ Threshold with 75s recovery. I didn't have a particularly good way of measuring this but each interval had a full kilometer which were:

4:33
4:34
4:30
4:36
4:36

So that is about right.

Wed 27th Jan W4 D3 9.6k - Easy
9.6k - 54:16 - 5:38/k

Thurs 28th Jan W4 D4 4.5k - VPH Jan Handicap 4.5k
4.5k - 19:33 - 4:22/k

So it is the last Thurs of the month which means it was my opportunity for the second time to run the handicap race which is 2.9 miles apparently (4.66k). I was eager to go and see some progress from Dec. I went out at 21mins last time. This time I put down 20 as last time finished in 20:23. This time I recorded 19:33 so happy with that!

Did a 2k warm up or so before hand

Fri 29th Jan W4 D5 - 6.5k - Easy
6.5k - 36:35 - 5:36/k

Sat 30th Jan W4 D6 - 27.5k - LSR
27.5k - 2:39:12 - 5:47/k

A bit early start this Saturday meeting friends in Hyde Park at 9am. I missed judged but picked them up about 9k in and had company for the next hour which again broke it up. Decided to finish in the park and get the tube home. Nice morning. Bit faster than last week as mentioned and following the chat with the coach for the 10-20% slower then PMP for the LSR

W4 Cycling - 105.5k
Extra trip to the club this week plus some weekend commuting meant this was more than usual. Turns out once I go south of the river in London and don't really know where I'm going and the beta warning on google maps cycling should be adhered to...

Current weight 11st 12lbs

Nothing to report on the weight front yet

Mon 8th Feb W6 D1 8k
8k - 45:20 - 5:39/k

Tues 9th Feb W6 D2 14.5k - 3x8min @ Threshold
7.2k - 42:39 - 5:57/k - 7.2k - 36:10 - 5:03/k

So this is how I decided to do it. I can get to the club early before the 7pm session and get started with some easy miles around the common then just do the session after. So 7.2k w/u then did the session (missed a bit of it on my garmin!) but the components I recorded at pace were

4:34
4:27
4:28
4:31
4:27

So it worked well and a total of 9 miles done then

Thurs 11th Feb W6 D3 16.5k - Steady
16.5k - 1:24:15 - 5:06/k

So after last Thursday I was resolved to go to the club. I was a bit more vocal and said I was interested in the 10 mile route but at a slower 8:30/mile pace. A few were interested in this or 8 miles of it so we headed off. Some turning back at 4 miles. Continued with one other and we picked up the pace a little on the way back. Enjoyable run and went to the clubhouse after for some pasta and a drink. Stark contrast to the previous Thursday

Sat 13th Feb W6 D4 25k - LSR
25k - 2:24:53 - 5:47/k

Now to report. Some wind and rain. Tried out a Gu salted caramel gel to see how it went down.

W6 Cycling - 68.8k

Current weight - 11st 10lbs

Mon 22nd Feb W8 D1 9.1k - Easy
9.1k - 52:36 - 5:46/k

Lunch run with a friend to start the week

Tues 23rd Feb W8 D2 17.25k - 6x5min @ Threshold
17.25k - 1:30:27 - 5:14/k

So as I punctured on the way home I decided to get the bike home and run to the club and then run home after the session to build up the mileage anyway. Session component was 6x5mins so the individual k's came in at:

4:23
4:20
4:23
4:25
4:24
4:22

Wed 24th Feb W8 D3 7.4k - Steady
7.4k - 36:56 - 5.00/k

Was meant to be an easy run but bumped into a colleague in the changing room at lunch and headed with him. Glad I met him as I was feeling a bit tired and not overly looking forward to heading out.

Thurs 25th Feb W8 D4 13k - Easy
13k - 1:11:24 - 5:29/k

So I was finishing up with my job this week. New pastures await (hopefully) and as I had leaving drinks on Thurs evening I couldn't get to the handicap race with the club. I snuck this medium long run in then at lunch time to make up for it. Friday was horrendous and even Sat I wasn't mentally there for the long run.

Sun 28th Feb W8 D5 5.5k - Easy
5.5k - 32:40 - 5:53/k

I was postponing the LSR until Monday so I got this in early on Sunday morning just to get something done

Mon 29th Feb W8 D6 30.25k - LSR
30.25k - 2:55:18 - 5:48/k

Ok so with my free Monday morning as I have no job yet and with my faffing on the weekend I was resolved to get out for this. I prepared better i.e. charged ipod and got the episodes of Serial podcast season 2 that I didn't have yet and headed out. Goal was to finish up at Ikea in Tottenham (fun fun!). Ate a pack of Cliff shot blocks from 12km on with one every 4k ish to try them out. So ok it's not technically week 8 but mentally it was! That is a peak week in the cycle now and next week has reduced mileage

W8 Cycling - 38.6k
Bit all over the place on the bike this week. Puncture on the way home on Tuesday front wheel. Had to walk it about 3k home. Due to drinks on Thursday bike was left in work. Then seemed to have a puncture when taking it home on Friday. Back wheel this time. Have repaired both but time for some new tires I think.

Current weight - 11st 8lbs
Again I'll come back to this. I saw it at some point!

Mon 7th Mar W10 D1 8k - Easy
8k - 44:24 - 5:32/k

Tues 8th Mar W10 D2 20.7k - 4x8min @ Threshold
20.7k - 1:49:39 - 5:17/k

About 10k on my own before the session started plus the run back home. Session splits:

4:36
4:33
4:36
4:29
4:25
4:21
4:26

Thurs 10th Mar W10 D3 16.9k - Steady
16.9k - 1:26:09 - 5:05/k

Sat 12th Mar W10 D5 8k - Easy
8k - 47:48 - 5:57/k

Easy run down in Worcester around the river

Sun 13th Mar W10 D4 - Gloucester 20 mile
32.4k - 2:55:30 - 5:25/k

Had dove tailed this race in on recommendation from Robinph. Decided to aim for around PMP+10% as the LSR replacement. Lovely day for it. Gun time was 2:55:47. No chip. It's essentially 3 laps so I paced myself and tried out the Cliff shot blocks as a gel replacement. Each lap is around 9k or so and then there is a bit out and back. I ramped up a bit each lap roughly first lap 5:45/k, second lap 5:35/k, third lap 5:20/k and then the last few k's aorund 4:45/k

Hopefully didn't over do it as have the Club 20 mile this weekend and this will be a peak week for me in the plan. Legs feel ok after just a bit heavy. Have felt like I'm coming down with something for the last week but it doesn't seem to materialise into anything!

W10 Cycling - 23k

Current weight - 11st 7lbs