From Couch 25k To Where Ever

Thanks everyone

Ososlo wrote: »

Ya legend!!! Super stuff!! Woo hoo!

Go Easy now But thanks :)8

Singer wrote: »

Very nice, well done! I think the trick to 5ks is to go out nearly-but-not-quite suicidally fast and then hold on for the rest of the race, so your paces sound about right to me

Thanks singer. I think I might have been able to stick around the 7 50 pace for mile 2 if I had had the confidence to go for it, or a pacer to follow .

Mile 1 and 3 were 7:48 and 7:54 pace mile 2 was 8:31 pace so my thinking is I might be able to shave some time off mile 2 .

Bungy Girl wrote: »

Well done TM, congrats on the sub-25 ! I always think the middle mile is the hardest in a 5K, that's where I usually feel the dip in pace. Great work going on here, keep it up

Thanks BG . Definitely keeping at it though I may have to juggle things around for a while .

Sub 24 is my goal now. We are very lucky with the experience and advice freely given here by so many more experienced runners

I have been on myles splitz 2015 graduate DCM plan for the last 10 weeks and it has improved me no end. I just would not know how to train properly without this Forum.

106 minutes @ 131 bpm for my lsr this morning

9.51 miles @ 11:02 pace

Went out to clontarf for this, my favourite route along the coast . Slight miscalculation on the route as a 90 minute run was scheduled . Took it really handy after yesterday's exploits. Lovely morning if a little cool in the shade .

Week 10 of the plan completed though I missed two midweek runs . Week 11 starts tuesday

60 minutes steady was the plan this evening. I went to my local park for this which is flat and there's a path that is around .75 mile long , My plan was to run up and back 4 times which I figured would get me to my 60 minutes. I calculate that my steady now should be between 9:20 and 9:45.

I'm very happy with the session , The splits are nicely consistent and I felt quite comfortable throughout and my breathing was nice and steady.

Myrtl and a good foam rolling after the session.

6.55 miles in 60:20 @ 9:13 pace AVG Heart Rate 148

Mile splits

1 @ 9:22
2 @ 9:21
3 @ 9:10
4 @ 9:10
5 @ 9:10
6 @ 9:08
.55 @9:03

Another session today consisting of 10 minute warm up followed by 7, 6 and 5 minutes at 10 k pace (8:05 minute miles) with 3 minute recovery and 3 , 2 and 1 minutes @ 5k pace (7:48 minute miles) with 2 minute recovery and 10 minute cool down.

I found this tough enough especially the 10k paced runs, I did my best to stick to the proper paces as I know the purpose of these are to get used to running at race pace and I plan to do a 10k race as soon as I find one that suits.

Just looking at my splits to post and I noticed I ran for 7 minutes for my 6 minute repeat, I'll put it down to a senior moment but perhaps I was just so focused on keeping pace I didn't notice running over the time.

10 k pace splits
7 minutes @ 8:02 [.87 miles]
7 minutes @ 8:06 [.87 miles]
5 minutes @ 8:05 [.62 Miles]


5 k pace splits
3 minutes @ 7.46 [.39 miles ]
2 minutes @ 7:21 [ .27 miles]
1 minute @ 7:09


That's April done, 110.7 miles in total . I missed 2 scheduled runs for the month and had a 5k pb so all in all its been good on the running front.

Month|2016|2015|2014|2013
jan|94.78|46.2|8.31|0
feb|61.68|13.9|30.35|0
March|111|4.64|47.37|7
April|110.7|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|378.16|851.69|567.02|194.83

Nice and easy 100 minutes @ 128 BPM this morning on tired legs followed with Myrtl and a good foam rolling .

Week 11 of the plan completed. I found the 2 session challenging enough so I'm happy to have completed the week .

Rezy day tomorrow Week 12 starts tuesday