From Couch 25k To Where Ever

The Muppet · 01-03-2016 07:17PM

So much for my weekend running plan ' life intervened and I ended up having to travel to the UK for a few days over last weekend .

Back at it tonight with 45 minutes easy .it's Very windy and cool out there but I enjoyed the run.

The Muppet · 02-03-2016 06:21PM

Today was Hill sprint day, 8 x 45 seconds, with 1 mile warm up and cool down.

I always find these tough going and today was no exception. The wind didnt help buy still I got through them even if the paces are a little inconsistant, happy enough with the session all things considered

splits

1 @5:39
2 @5:49
3 @ 6:38
4 not recorded (Watch/User Malfunction)
5 @ 6:59
6 @6:53
7 @6:40
8 @6:34

Suppose I may as well update my milage chart while I'm at it. February is a little down but I missed near two weeks through illness but on a positive Im way up on 2015 Milage for the same period.

Month|2016|2015|2014|2013
jan|94.78|46.2|8.31|0
feb|61.68|13.9|30.35|0
March|-|4.64|47.37|7
April|-|21.08|42.23|25.01
May|-|65.69|36.37|33.78
June|-|97.03|52.69|33
July|-|108.73|25.33|49.74
August|-|110.42|57.9|29.42
September|-|94.12|58.37|13.87
October|-|125.17|95.32|3.01
November|-|100.78|88.95|0
December|-|63.16|23.83|0
Totals|156.46|851.69|567.02|194.83

The Muppet · 03-03-2016 07:58PM

45 minutes@10:03 pace this evening . A little fast for my easy but I felt good .

Avg heart rate 138

Ososlo · 04-03-2016 12:08PM

The Muppet wrote: »

45 minutes@10:03 pace this evening . A little fast for my easy but I felt good .

Maybe you're just getting fitter

The training seems to be going very well. Keep it up! Great consistency!

The Muppet · 04-03-2016 07:33PM

Ososlo wrote: »

Maybe you're just getting fitter

The training seems to be going very well. Keep it up! Great consistency!

I hope Your right re fitness and it wasn't the wind blowing me along,:o

Touch wood its going well at the moment after a lot of on off running since before Christmas. I had another good run today.

This was to be a rest day but I'm on the road all weekend again so I decided to run tomorrows 45 easy today and make tomorrow a rest day.

5.1 miles @ 9.35 pace in 49:14

delighted with the run, I hope to get my 80 minutes in on Sunday , not sure how at the moment though.

In other news on todays run I realised that it was about this time three years ago that I started running with the couch to 5k program. I've logged my runs since i Started running firstly on facebook, then in a blog before I arrived here in the running forum.

I looked it up when I got home and here's my first facebook post on my first c25k session three years ago.

"I Woke at 5.30 this morning and the first thing that entered my mind was a wacky idea about going running. Now I haven't ran since I was a kid I barely walk anywhere these days.

When I got up at 7 this morning the silly notion of me running was still foremost in my thoughts .I remembered reading about the couch 2 5k program years ago so I decided to have a look at that to see if I thought it was something I might do. I downloaded the app onto my phone and the schedule looked achievable .

This afternoon I found myself in a shop buying running shoes . Came home ate my dinner and got into my track suit and shiny new running shoes and off I went on day 1 of my 9 week schedule at the end of which I will be running 5 k in 30 minutes if I'm still alive that is.

I enjoyed tonights 30 minute workout and I'm now in bits but looking forward to Sunday my next scheduled run.

I decided to post this tonight as it makes it more difficult to give up not that I will, I'm quite dedicated if I decide to do something. I ll post on my progress or lack of it for the next nine weeks here. Wish me luck"

I remember that session so well and how sore and tired I was after it ,but running is one of the best things I've ever done, I love it, my only regret is I didn't start years earlier.

Bungy Girl · 04-03-2016 08:13PM

The Muppet wrote: »

I hope Your right re fitness and it wasn't the wind blowing me along,:o

Touch wood its going well at the moment after a lot of on off running since before christmas. I had another good run today.

This was to be a rest day but I'm on the road all weekend again so I decided to run tomorrows 45 easy today and make tomorrow a rest day.

5.1 miles @ 9.35 pace in 49:14

delighted with the run, I hope to get my 80 minutes in on Sunday , not sure how at the moment though.

In other news on todays run I realised that it was about this time three years ago that I started running with the couch to 5k program. I've logged my runs since i Started running firstly on facebook, then in a blog before I arrived here in the running forum.

I looked it up when I got home and heres my first facebook post on my first c25k session three years ago.

"I Woke at 5.30 this morning and the first thing that entered my mind was a wacky idea about going running. Now i havent ran since I was a kid I barely walk any where these days.

When I got up at 7 this morning the silly notion of me running was still fore most in my thoughts .i remember reading about the couch 2 5k program years ago so I decided to have a look at that to see if I thought it was something I might do. I downloaded the app onto my phone and the schedule looked achievable .

This afternoon I found myself in a shop buying running shoes . Came home ate my dinner and got into my track suit and shiney new running shoes and off I went on day 1 of my 9 week schedule at the end of which I will be running 5 k in 30 minutes if in still alive that is.

I enjoyed tonighs 30 minute wirkout and I'm now in bits but looking forward to Sunday my next scheduled run.

I decided to post this tonight as it makes it more difficult to give up not that I will, I'm quite dedicated if I decide to do something. I ll post on my progress or lack of it for the next nine weeks here. Wish me luck"

I remember that session so well and how sore and tired I was after it ,but running is one of the best things I've ever done, I love it, my only regret is I didn't start years earlier.

Brilliant stuff TM, isn't it great to look back on that and see how much progress has been made ? No regrets, just onwards and upwards

!

The Muppet · 04-03-2016 08:21PM

Bungy Girl wrote: »

Brilliant stuff TM, isn't it great to look back on that and see how much progress has been made ? No regrets, just onwards and upwards !

Thanks BG , It is, I was in a really bad place with health issues at that stage, It is great to look at the progress I have made.

To steal someone elses slogan, onwards and fasterwards

The Muppet · 06-03-2016 10:18AM

It had to be an early run or none today so i was up and out by 6.30. I was feeling rather delicate this morning and was still half asleep at the start of the run.

The plan said 80 Minutes easy , I ran by heart rate today keeping it very easy, I wasn't up to anything else anyway.

7.22 miles in 81 minutes @ 11:14 average pace , average hear rate 130

That,s week 3 of the plan completed , rest day tomorrow and week 4 starts tuesday.

tailgunner · 06-03-2016 01:41PM

Fair play for getting out by 6:30 on a Sunday!

The Muppet · 08-03-2016 06:31PM

45 minutes easy today . Feeling quite tired today but perked up a little during the run . Each mile was quicker than the previous one.

Avg pace 10:30

Avg hr 139.

The Muppet · 09-03-2016 08:21PM

Today the plan said 10 mins warm up followed by 12 x 45 seconds at 5k pace with 1 minute recovery between intervals and 10 mins cool down. My 5k pace is 8:08 minute miles.

I really enjoyed the variety today and all went well. I might have ran the intervals a little faster than I should have but it all felt reasonably comfortable.

split pace range from 7:01 to 7:52 averaging around 7:20.

Happy with the session.

The Muppet · 10-03-2016 11:34PM

45 minutes easy tonight . I was in clondalkin for this so I headed for the canal and ran a few miles up and back . It was a nice evening along the towpath , I saw a few rabbits out too.

Theres something really nice about seeing some wildlife on my runs ' it always gives me a lift

4.67 miles @10.11 pace Avg hr 140

Rest day tomorrow

chickey2 · 11-03-2016 11:52AM

The Muppet wrote: »

Theres something really nice about seeing some wildlife on my runs ' it always gives me a lift

Totally agree. I'm back running through tymon in the mornings and I often see rabbits and squirrels and they always make me smile. I also love the herons, they're just so peaceful. It's the swans out of water you need to watch out for!

The Muppet · 12-03-2016 03:19PM

The Plan today was 10 minute warm up, 45 minutes at marathon Pace which the calculator tells me is 9:08 for me and 10 Minutes cool down.

I decided to go to the phoenix park for this just for a change of scenery really, I dont know the park routes at all , I had run up and down chesterfield avenue once before and Jingle bells last December, but that was it.

I parked opposite the Zoo , I think its called the sports grounds car park and looked at map my run to see if there were any 6 to 7 mile routes I could follow. A full loop of the park seemed to fit the bill so I decide to do that anti clockwise.

There were quite a few runners about, the phoenix park runnners were out in force too and running the same route as myself,

I settled in behind the slower ones for my 10 minute warm up which I ran at 10.10 pace, I enjoy running in groups even though I wasn't offically a member of the group.

warm up was done and It was time to up the pace, I was intending on sticking to 9:10 mile pace, I passed the group and I was on my own so just settled in to run my run. I never Listen to music on session runs so I can focus solely on running.

I felt really good and was runnings comfortably enough, there were a few steep hills near the end of the 45 minutes but I managed to maintain my pace on those. Over all the pace was a little quicker than my planned 9:10 but I felt I was running comfortable so just keep at it, The 45 minutes took me back to the car park where I had started off from.

45:01 @ 8.55 pace

The 10 minute cool down was 5 minutes up and back on Cherterfield avenue @10:03 pace.

Enjoyed the run and surroundings so much , I think Ill be back for tomorrows 80 minutes easy.

Splits

1 .99 mile in 10 minutes @ 10:10 pace
2 5.04 miles in 45:01 minutes @ 8;55 pace
3 .99 miles in 10 minutes @ 10:11 pace

total 7.02 miles in 64:56 minutes @ 9:15 pace

New 10k personal record of 56:56, I must have had new 5 mile Pb too but Garmin connect doesnt mention that, must check strava now.:)

Ososlo · 12-03-2016 04:12PM

Nice running! Looking forward to seeing what you can do in your next race! Substantial pb's on the cards! Great work lately

The Muppet · 12-03-2016 07:57PM

Thanks . Enjoying it at the moment I'm on the 2015 dcm graduates plan and find it good. I need to be on a plan.

No races planned at the moment. I think there are some built into this plan further along.

Kennyg71 · 13-03-2016 10:40AM

The Muppet wrote: »

Thanks . Enjoying it at the moment I'm on the 2015 dcm graduates plan and find it good. I need to be on a plan.

No races planned at the moment. I think there are some built into this plan further along.

Not that you have to race, but pretty sure you just target as you go along. If
not in racing humour, could try go all out at Park run every four weeks or so to
See how training going, was on this plan earlier in year and enjoyed it.

The Muppet · 13-03-2016 01:50PM

Kennyg71 wrote: »

Not that you have to race, but pretty sure you just target as you go along. If
not in racing humour, could try go all out at Park run every four weeks or so to
See how training going, was on this plan earlier in year and enjoyed it.

Thanks . I will do a few races this year all going well. I am enjoying the plan .

I went back to phoenix park this morning for my 80 minute easy trot. My legs felt a little sore this morning so I kept it very easy until I warmed up. I ran clockwise today and got a little lost ran on a trail for a mile so up to farmlea. I don't do very much off road but enjoyed it today

7.77 miles in 80 minutes @ 10.12 pace

The Muppet · 15-03-2016 01:23PM

Rest day yesterday so no runnning but I did my myrtyl and had a good aul foam rolling.

I got my 45 minutes easy this morning, I've been going well of late so I decided to make this a progression run but still keeping things easy ish (for me).

Mile splits

1 @ 10:13
2 @ 10:05
3 @ 9:.53
4 @ 9:30
.24 cool down @10:57

4.17 miles in 41:36 @ 10:13 average pace .

Some miles a little quick for my easy, though the 10.13 average is about right for my fast easy. Really enjoying my running at the moment probably because I'm noticing the improvement in pace.

Going out again later with one of my daughters who is starting Couch to 5K this evening.

The Muppet · 16-03-2016 07:36PM

60 Minutes steady was the plan today. Steady should be mid way between Marathon and Easy pace which I calculated would range from 9.41 to 9.56 minute mile pace . I ran it on my 6 mile route around Swords.

6.06 miles in 58:53 avg 9:43 pace

so pretty much as it should be assuming my maths is right ,( wouldn't be a first if it wasn't:) )

Mile splits

1 @10:07
2 @ 9:38
3 @ 9:50
4 @ 9:37
5 @ 9:33
6 @ 9:39
.06 @9:11

The Muppet · 17-03-2016 10:34AM

45 minutes easy this morning. My legs were sore and stiff this morning so I did keep it easy @ 10.57 pace.

I had an after run Myrtl and foam rolling session .
With my run done I Can enjoy the rest of the day now . Heading to the parade shortly with my grandkids .

Happy St. Patrick's Day to all. Go easy.

The Muppet · 19-03-2016 03:16PM

30 minute recovery run today, ran it by heart rate keeping it all nice and easy at 128 bpm average.

The Muppet · 20-03-2016 03:46PM

70 minutes easy this morning. 6.8 miles @ 10.21 pace . Felt good .tried to keep the pace constant at 10:30.

That's week 5 of the plan completed. Rest day tomorrow tge onto week 6 on Tuesday.

The Muppet · 22-03-2016 08:31PM

50 minutes easy tonight.
5 miles @ 9.52 pace a little too quick for easy again, but it did feel easy enough .

I'll have to get a watch I can see in the dark .8-)

The Muppet · 23-03-2016 01:19PM

Wednesday is session day on the plan. Todays session was 10 minute warm up followed by 12 x 90 seconds @ 5k pace with 1 minute recovery and 10 minute cool down. My 5k pace is 8:08, I ran the intervals a littler quicker than I should, Guess I,m not too good at gauging my pace especially on short intervals. They are reasonable consistent though.

The session was tough enough but enjoyable.

90 second intervals

1 @ 7:32
2 @ 7:34
3 @ 7:15
4 @ 7:21
5 @ 7:31
6 @ 7:37
7 @ 7:28
8 @ 7:31
9 @ 7:27
10 @ 7:37
11 @ 7:31
12 @ 7:20

tailgunner · 23-03-2016 01:44PM

Nice session - I'd say your 5k pace is faster than you think!

The Muppet · 23-03-2016 02:05PM

tailgunner wrote: »

Nice session - I'd say your 5k pace is faster than you think!

Thanks, Ossoslo said the same to me recently, I'm using my last park run time of 25:04 which was last December to calculate my paces,

I hope you are both right , there's a parkrun on the plan in two weeks time I will find out then.

The Muppet · 24-03-2016 03:53PM

Can't say I was feeling the love for running today ' my legs are stiff and a little sore but the plan said 50 minutes easy so off I trotted.

I did keep it at the slow end of my easy and tried to keep the heart rate nice and low too.
4.75 miles @ 10:34 pace Avg hr 143

Some foam rolling and stretches called for later and rest day tomorrow

The Muppet · 26-03-2016 11:35AM

Today the plan was 10 minutes warm up 20 to 25 minutes at half marathon pace which is 8:50 for me and 10 minutes cool down.

I have been a little under the weather since my last run, that stomach bug thats on the go is in the house . I felt queasy and tired all day yesterday so I wasn't sure if I'd get out today.

I woke at 8 and felt a bit better so I decided to go out and see how it went.

I did get the session completed but I was off form.

The tempo part was 2.34 miles in 20 minutes @8:35 pace.

See how I feel for tomorrows 90 mine easy.

The Muppet · 27-03-2016 09:30AM

up and out early for my 90 minutes easy today. I felt ok this morning but decided to run this one on heart rate to keep things nice and easy .

Ran from Swords to Malahide and back along the estuary, Its an absolutely beautiful morning but a little breezy, I hope it holds out for the 1916 festivities.

8 miles in 93 minutes 11.27@ pace avg HR 133

From Couch 25k To Where Ever

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