Jack Daniels kicked my ass again last night

Tom Joad

5 x 400mtrs interval at 1:20 - 1:22 - with 400 interval rests and a mile warm up at easy pace..

Fairly consistent running so happy with that and nice tough session..

Tom Joad

So after 9 weeks off injured finally back running

Plan is to concentrate on putting down a good base for the year ahead and with this in mind am going to use the Hal Higdon 5km Intermediate 8 week plan to get a good base and hopefully knock a fair bit of 5k Pb (20:11)

First run today
3 mile @ 8:05 pace (24:16)

Tom Joad

5*400 mtrs intervals 1:25 - 1:28, 1 mile warm up and walked 400 mtrs between intervals.

Found it tough but to be expected after 9 weeks layoff..

Tom Joad

Thursday - cross training for an hour as couldn't get out for a run.

Today 3 Mile in 23:58 (8:00 pace)

Tom Joad

1st LSR since coming back from injury and managed 5 mile in 40:10 (8:02 pace) - felt comfortable and footpaths were slippery so surprised that I was that quick.

Week 1 total: 4 sessions : 14.5 miles

Tom Joad

3 mile in 22:10. Had to take to the treadmill tonight due to slippy footpaths - needs must and might have to spend a bit of time on the treadmill this week.

Tom Joad

3 Mile in 23:10 last night- nice easy running in the rain - felt good

Tom Joad

the plan had 30 min tempo work in for tonight - i hate tempo work :mad:

9:30 mins 1.15miles
10:00 mins 1.40 miles
9:15 mins 1.15 miles

Total 28:45 3.7miles
Was running a circular loop so was a wee bit short but happy with a tough session with a fair few hills and running into a lot of wind.. good workout.

Hopefully can keep getting out over the weekend with the forecast :eek:

Tom Joad

3 Mile fast in the plan - unfortunately weather wasn't co-operating with me so ended up on the treadmill.

Anyway done 3 Mile in 20:10

Tom Joad

LSR today and nice to back on the roads - temperatures here never rose about 1 degree all day but at least the footpaths were clear. I think the cold speeded me up as I finished 5 mile in 38:50 (7:45 pace) - bit quicker than planned but felt good..


Weekly Total: 5 sessions; 17.7 miles

Tom Joad

3 Mile 22:55.. Due to freezing fog, crap nights kip etc, etc ended up doing this on treadmill. But at least session got done..

Tom Joad

6 * 400 mtrs

Surprisingly consistent this morning - all between 1:20 and 1:22

Done a 1 mile warm up and 400mtrs recovery between intervals.

Total of 4miles -happy with that and rewarded myself with a big mug of coffee afterwards

Tom Joad

Tonight - 3 miles in 22:55 (7:35 pace)

Happy to be back out on the road again but couldn't figure out why the front of my legs were aching until I realised that I forgot to stretch after the interval training yesterday - won't be making that mistake again too soon

Tom Joad

6 Mile in 43:55 (7:38 pace) - a lot quicker than planned but no ill effects so happy enough - especially as most of the time I was running in hail (fecking sore on the face :mad:)

Missed Saturday's session so have to make that up.

Weekly total 4 sessions 16 Miles

Tom Joad

4 mile in 31:09 (7:45 pace)

Schedule had me down for a 3 mile today. Still feeling guilty over missing Satruday so done the 4 miler I should have done then.. perfect morning for running - found it tough but was still half asleep

Tom Joad

So much for catching up with missed session :mad: Have hard week from hell with work and loads of travelling - then come home to sick children (nasty tummy bug) so no kip.

Anyway moan over - eventually got out tonight and got a great 35 min tempo session in.

10mins - 1.25 miles
15mins - 2.10 miles
10mins - 1.35 miles

Total 35mins - 4.7 miles

Happy with that and only a day behind so will catch up tomorrow

Tom Joad

3.1 miles in 22:10 (7:16 pace) - wee bit too quick but felt good..

Tom Joad

Just to record and hopefully will be my lowest mileage month by a fair bit - Total miles in January 57miles

Tom Joad

Yesterday was the 5km test in the plan - finished it in 19:31 - unfortunately it was on a treadmill as I couldn't get out but happy enough with that as its the top spead of the treadmill :eek:

Weekly total 14.9miles

Halfway through 8 week program and am debating between parkrun and bohermeen for 5k race... decisions, decisions.

Tom Joad

3 Mile recovery tonight. 21:50 (7:16 pace) - cold but uneventful - hope conditions are ok for intervals in the morn

Tom Joad

7 x 400m intervals with 400m recovery between and 4x400 warm-up

All between 1:19 and 1:22 so nice and consistent

Was lovely until hail shower during last two intervals :rolleyes:

Total: 4.5 miles

Tom Joad

3.15 miles in 24:14 (7:41 pace) - legs were a bit heavy so slow enough pace tonight - putting heavy legs down to intervals yesterday.

Tom Joad

Plan had 4 mile fast down for today.

Hadn't planned to go early this morning but opportunity arose to get out early so grabbed it - on empty stomach which was a bad plan.

Got to 2 miles in 6:55 pace - way to fast and had to stop. Took a minute rest and then done 0.65mile in 7:00 uphill (was meant to be slower but was all over the place. Walked 0.35 mile and then done last mile in 7:01.

Frustrating session as nothing went to plan and struggled badly but circumstances worked against me..

Total 4 miles..

Tom Joad

LSR of 7 mile today in the rain - legs felt heavy after yesterday;s exertions.

7 mile in 55:30 (7:55 pace)


Total Week: 5 sessions: 21.65 miles

Tom Joad

3.1 mile (Nike+ turned itself to kms for some reason :eek:) so done the 5k to leave it even. 23:40 so 7;45 pace.

Tom Joad

4 mile in 31:29 (7:52 pace) - went out early this morning as missed yesterdays session - felt like spring this morning so happy days:D

Signed up to do bohermeen 5k on 2nd March - money paid so no pulling out

Tom Joad

Right, where do I start!

Missed tempo run set for Friday as was asked to play ball so done a 4 mile run instead before playing. Done it in 7:50 pace.

Was sore all over after ball and felt a twinge in the leg which was worried might keep me out for a while.

Went out today for LSR - felt sore and twingey (if that's a real word) the whole way around but managed 7 mile in exactly 56 mins so happy with that. Have a rest until Tuesday so fingers crossed that I haven't crocked myself..

Weekly Total: 4 sessions 18.1 miles

Tom Joad

3 Mile Recovery - ended up being 3.15miles in 24:24 (7:45 pace)

nice easy running and a cracking evening for it.

Tom Joad

8 x 400 Intervals - all between 1:22 and 1:25 so happy with that


Bit frosty but beautiful morning for it..

1k warm up and 400 metres recovery

Total: 5 miles

Darren 83

Just caught up with you log, great 5k times. Is playing football a good idea for cross training noticed that you are getting sore/hurt after it ?