From Couch 25k To Where Ever

Annie get your Run

Crikey! Hope you get it sorted but would it not be prudent to go straight to a podiatrist given the diabetes?

The Muppet

Annie get your Run wrote: »

Crikey! Hope you get it sorted but would it not be prudent to go straight to a podiatrist given the diabetes?

Have a nurse in the family AM so believe me I wont get away with not looking after it. Infection is the danger so it'll be docs for antibiotics first and I'll take it from there, Hopfully it's clear up in a day or so.

Ive been here before was actually on an operating table in Beaumont a few years ago for an ingrown toenail that had gone rogue and the surgeon noticed improvement so he gave me a stay of execution and it cleared with a does of what looked like horse tables.

I will look after it.

tailgunner

Sorry to hear that, hope you get it sorted soon!

The Muppet

tailgunner wrote: »

Sorry to hear that, hope you get it sorted soon!

Thanks TG it seems to be improving.

I remebered I was doing push ups in pilates Thursday night and I think I may have just disturbed the nail which has been loose since the Marathon. I'll give it another day or so to settle and see where I am then.

The Muppet

Toe is healing well so was allowed run again yesterday 5.1 miles moderate 10.37 pace.

While I had not ran for the last week I finished section 4 of the 30 day challenge resistance band exercises, I'm into the last section now running drills , tried these in yesterdays run , I think they will make a difference if I can get used to them.

denis b

The Muppet wrote: »

Toe is healing well so was allowed run again yesterday 5.1 miles moderate 10.37 pace.

While I had not ran for the last week I finished section 4 of the 30 day challenge resistance band exercises, I'm into the last section now running drills , tried these in yesterdays run , I think they will make a difference if I can get used to them.

Good news on the nail front. Have to admit that you have been my conscience as I see how your 30 Day Challenge is progressing. Think it has taken me 30 Days to get to Day 11 :eek:. If I never see another split squat!!!!! Great routine and keeps me honest with areas I ignore.

The Muppet

denis b wrote: »

Good news on the nail front. Have to admit that you have been my conscience as I see how your 30 Day Challenge is progressing. Think it has taken me 30 Days to get to Day 11 :eek:. If I never see another split squat!!!!! Great routine and keeps me honest with areas I ignore.

Im laughing here D , delighted to see your comment on those split squats, I found them an absolute killer, I though it was just me being a wimp. I found Week 2 is the hardest week from a pain viewpoint , The balance one in week 3 is just difficult. Im into the home stretch with running drills this week , enjoying those atm.

The Muppet

55 minutes moderate on the cards for today , Moderate is 10.18 to 10.37 for me . I ran this a little to quick. (lack;s of discipline) 5.5 miles @9.59 pace . splits were consistent so that;s a positive.

Obtained a lovely blister on the toe beside my gammy big toe I assume it was rubbing off the dressing on the big toe. Compede will sort it.

Got some good news today too, I was lucky in the Great North Run Lottery which is the 10th of September so that's given me a goal race for this year. I used to watch it on telly when I was younger, never dreamed I would run in it one day but now I will all going well.


I'm really looking forward to that my Birthday is that week too so I'm going to make it a bit of a holiday too .

The Muppet

60 minutes very easy today . 5.25 miles@ 11.30 pace including the drills from the 30 day program.


Pilates Class tonight .

The Muppet

50 minutes easy with 5 @threshold 8.51

Ran this one by the book . Couldn't get warm until the threshold run, enjoyable run.

5.03 miles @11.30

annapr

Congrats on getting into the Great North Run T, supposed to be brilliant. Hope the toe is ok again.

The Muppet

Out early this morning for my 1 hr 45 easy to bring week 4 of base building to an end. 9.17 miles @11.40 pace. Windy morning, not very nice running conditions.

30.7 miles for the week, my longest in months and today's run was my longest in months too. Hoping to build on that.

annapr wrote: »

Congrats on getting into the Great North Run T, supposed to be brilliant. Hope the toe is ok again.

Thanks A , Really looking forward to it. Toe is ok but still keeping an eye on it.


Milage update
Month|2017|2016|2015|2014|2013
jan|73.95|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||121.32|65.69|36.37|33.78
June||154.31|97.03|52.69|33
July||148.97|108.73|25.33|49.74
August||124.57|110.42|57.9|29.42
September||138.17|94.12|58.37|13.87
October||151.18|125.17|95.32|3.01
November||49.11|100.78|88.95|0
December||45.12|63.16|23.83|0
Totals|73.95|1310.91|851.69|567.02|194.83

The Muppet

60 mins very easy 5 miles @12 pace

Not much more to be said than that .

The Muppet

The plan today was a 70 minute progression run from easy 11.45 to Marathon Pace which the calculator says is 9.30 for me, I'm fairly certain the calculator is just having a laugh with that pace as my marathon pace but its ok for the shorter runs on the plan so I'll use it for now.

I though the best way to do the progression was to run 12 minute splits dropping 30 seconds a split which would have me at 9.45 for the 5th and the dropping to 9.30 mp for the 6th 12 minute split giving me a 72 minute session .

I ran this along the cycle track from Sutton to Watermill road and I pretty much ran is as planned despite running into a stiff enough breeze for splits 3 4 and 6. Was very happy with the session.


12 minute splits
1 1.02 miles @11.45 hr 133 bpm
2 1.07 miles @11.14 hr 135 bpm
3 1.12 miles @10.45 hr 142 bpm
4 1.17 miles @ 10.14 hr 146 bpm
5 1.23 Miles @9.45 hr 146 bpm
6 1.27 miles @9.26 hr 153 bpm

Total 6.9 miles @ 10.24 pace in 72 minutes

The Muppet

60 minute very easy on the plan today 5 miles @ 11.48 pace.

Pilates tonight always enjoy that.

Quite tired all day today.

The Muppet

2 hours easy today 10.95 miles @ 11.14 pace , a little quick for my prescribed easy of 11.45. Pace was on target for the first few miles, I noticed it creeping up but went with it.

The Muppet

50 minutes easy this morning plus 4 x 200m @5k pace

I ran he 50 easy at 11.30 pace, Pace was way out for the 200m @5k pace , 6.25, 5.37, 7,42, 7,00 min/mile . The 3rd one was about right .

That's week 5 of base building completed, a decent week for me , 5 runs with a nice variety and a total of 32.5 miles for the week.

Bungy Girl

The Muppet wrote: »

Pace was way out for the 200m @5k pace , 6.25, 5.37, 7,42, 7,00 min/mile . The 3rd one was about right .

You were fairly blasting those 200s T ! An emerging sprint talent perhaps ?

The Muppet

Bungy Girl wrote: »

You were fairly blasting those 200s T ! An emerging sprint talent perhaps ?

HA HA, Not what was on the plan. I found it difficult to see my watch on them so i wasn't really aware of the pace during the sprints. I guess the more of that stuff i do I will be better able to judge pace.

On the plus perhaps its a sign I'm getting fitter, really enjoying my running again now , Motivation is getting back to where it was and I think that's down to the plan which I'm really enjoying .

The Muppet

60 minutes very easy tonight . Wet and windy run .

The Black Oil

The Muppet wrote: »

60 minutes very easy tonight . Wet and windy run .

Same. Not proper rain, a misty spray. Ratatouille on the future menu.

The Muppet

The Black Oil wrote: »

Same. Not proper rain, a misty spray. Ratatouille on the future menu.

Yeah . love that misty rain usually, not too mad about the wind though .

Annie get your Run

Are you doing the ALSAA mile tonight T? if so best of luck!

The Black Oil

Thought the ALSAA mile was last week. Next one (3 miles?) in March.

Bungy Girl

Alsaa Winter League mile last week. Irish Runner paced mile at Alsaa tonight.

The Muppet

Annie get your Run wrote: »

Are you doing the ALSAA mile tonight T? if so best of luck!

No I Forgot all about it AM . Sticking to the plan for now anyway I am signed up to do one of the ones later on in the year .

65 minutes moderate this afternoon

6.47 miles @10.04 pace a few seconds faster than the calculator pace but it felt ok . Wet and breezy again but it was nice none the less .

The Muppet

Doris made it tougher than usual

60 minutes very easy. 5 miles @ 11.24

Twinged my back doing some diy yesterday evening so skiping pilates class this week.

The Muppet

2:03 hours easy this afternoon, 10.53 miles @ 11.41 pace.

feeling a bit flat today energy wise so just kept it at my prescribed easy pace and got through it.

The Muppet

Skipped today's 50 min easy . Have a sore throat and feeling shivery , explains yesterday's run.

Hope it'll have cleared by Tuesday to start the plan .

The Muppet

Meh a monthly milage update is all I have to post about this week, sick as a small hospital so zero running. Got some sleep last night so hoping I'm on the mend but this week is a total write off for sure. :mad:


Milage update
Month|2017|2016|2015|2014|2013
jan|73.95|94.78|46.2|8.31|0
feb|89.94|61.68|13.9|30.35|0
March||111|4.64|47.37|7
April||110.7|21.08|42.23|25.01
May||121.32|65.69|36.37|33.78
June||154.31|97.03|52.69|33
July||148.97|108.73|25.33|49.74
August||124.57|110.42|57.9|29.42
September||138.17|94.12|58.37|13.87
October||151.18|125.17|95.32|3.01
November||49.11|100.78|88.95|0
December||45.12|63.16|23.83|0
Totals|163.89|1310.91|851.69|567.02|194.83

The Muppet

5k easy this morning. First run in 2 weeks . Still not quite 100% but well enough to get moving again. Glutes not mad about being asked to do some work after their holiday. Went back to pilates Thursday night 2 having missed 2 weeks as well.

The Muppet

Onto week 7 of the plan this evening with 60 minutes very easy. Feeling good after the run .

5.25 miles in 60 minutes @11.30 pace.

The Muppet

8 x 1 min hill repeats with 1 mile warm up and cool down.

Went to St Anne's park Raheny this afternoon for this in beautiful sunshine . Great to have the good weather .

All went to plan .

The Muppet

60 minutes easy this morning . Cold morning . Felt a little stiff after a "good" pilates class last night.

5.19 miles @ 11.37 pace

The Muppet

1 hr 45 easy this morning in a nice cool drizzle. A little quicker that I should have but it felt easy aerobically, Hammers are a little niggley this week , could be down to the 2 weeks i was out.

9.4 miles @ 11.02

The Muppet

25 minured tempo this morning (9.15 to 9.30 )

I ran this out and back along the coast at Sutton . It felt easy going out with the wind behind me , I only realised how strong that was when I turned half way in. Had to up the effort to keep on pace.

25 minutes @9.12

Decent week for me all things considered 28 miles in total with 2 good sessions.

The Muppet

Tuesday

60 mins very easy. 5 miles in 55 mins

Today

6x3 minutes cv with 3 mins recovery. Maintained my target pace of 8.30 comfortable for these .

I think I may be getting back to where I was last year . Really enjoyed this week's runs so far .

The Muppet

another 60 minutes very easy this morning, 5.03 miles in 56.24 . all nice and easy .

The Muppet

1hr 45 easy this morning, so headed out on my usual lsr route, it was such a beatuiful morning I decided to take alittle detour and to take in the bull island on todays run which added 1.5 miles or so to my route.

Feeling really good during these runs of late , I know they are easy and I should feel good during them but that is not always as it is.

11.14 miles in 2 hrs 4 minutes @ 11.13 pace

The Muppet

out early this morning for 5 x 5 min threshold with 2 minute recovery in the local park. Another beautiful day , really looking forward to the long evenings too.

Threshold for me is 8.49 to 9.02 pace , I always aim for the faster end of my range so 5 x 5 minutes at 8.50 was the plan. splits range fro 8.36 to 8.48 and it all felt comfortable so was happy with that.



That's week 8 of the graduates plan completed with all the runs done as prescribed, 28.68 miles for the week, enjoying the variety of runs on the plan and felling good

The Muppet

Onto week 9 with 60 minutes very easy.

5.85 miles in 62 minutes @ 10.36 pace.

A liitle quicker than prescribed very easy pace (12.15) but sure most ot it was downhill. It felt nice and easy .

The Muppet

8 x 1 minute hill sprints tonight with 3 minute recovery.

1 mile warm up @ 10:49 to a local hill which I've used for these before, Its a pretty steep hill so always tough going, this evening I was running into a stiff breeze on it to to make things even tougher.

I ran the first one too fast and after the 3rd repeat I realised i had to ease off as I was finding the going tough, I got moving a littler better for the last three again. Recovery was walk/jog back .

Finished off the session with 1 mile cool down @11:12

I should have worn heart monitor for this but forgot

60 second hill splits
1 6:25
2 6:48
3 6:57
4 7:18
5 7:14
6 6:54
7 6:48
8 6:47


total 4.4 miles in 52:43

The Muppet

60 minutes very easy today , A bit of stiffness in the top of my right clave setting out probably from yesterdays hill sprints but it was grand during the run.

No data for this run as my watch didnt charge last night so I recoded it on strava on my phone which died just as I finished, not my day technology wise.

Pilates class tonight should stetch the stiffness out of me.

The Muppet

A month of two halves for me with zero miles ran in the first two weeks due to illness. Since then I did manage to run 70.83 miles which if replicated for the whole month would be decent milage for me. Things are on the up I think enjoying my running which is the main thing for me.

I have the weight moving in the right direction too, I'm the lightest I ever remember being , still a few pounds to go to get to where I really would like to be and I shall get there.


Milage update
Month|2017|2016|2015|2014|2013
jan|73.95|94.78|46.2|8.31|0
feb|89.94|61.68|13.9|30.35|0
March|70.83|111|4.64|47.37|7
April||110.7|21.08|42.23|25.01
May||121.32|65.69|36.37|33.78
June||154.31|97.03|52.69|33
July||148.97|108.73|25.33|49.74
August||124.57|110.42|57.9|29.42
September||138.17|94.12|58.37|13.87
October||151.18|125.17|95.32|3.01
November||49.11|100.78|88.95|0
December||45.12|63.16|23.83|0
Totals|234.72|1310.91|851.69|567.02|194.83

The Muppet

1 hr 45 easy today. dug out the heart monitor for this one just to make sure I ran in the right zone . nice morning but breezey enough in places.

9.5 miles @ 11:13 pace avg HR 127 max 139

The Muppet

30 minute tempo (9.15 to 9.29)

Out earlier to my local park where I ran a lot of my c25k runs. I don't run there very often now as its only 1.5 mile up and back. It's really nice to run in though.

The session went well up and back twice 3.3 miles @ 8.56 avg heart rate 147 max 159 cadence 181 .

Another good week for me. All the plan completed. 28.25 miles for the week

The Muppet

I was in town (dublin) today so I took the opportunity to get today's 60 minute easy run in the Phoenix Park. Up north Road and back Chesterfield avenue. Lovely day with a nice cooling breeze

5.6 miles @ 10.57 avg hr 136 max 156

The Muppet

Today's session was 1 mile warm up and 6 x 2 minutes aerobic power 6.47 to 7.00 minute miles with 3 minute recovery.

Tough going . Easy hitting the pace, maintaining it not so easy on some of the splits. Not sure why that was . Walk recovery 3 mins could have jogged after a minute but didn't .



2 minute ap splits
1 @ 6.47
2 @ 6.53
3 @ 6.47
4 @ 7.04
5 @ 6.59
6 @ 7.07

Total 3.97 miles in 50 minutes avg hr 128. Max 163 ( My max is 174)

ThebitterLemon

The Muppet wrote: »

Today's session was 1 mile warm up and 6 x 2 minutes aerobic power 6.47 to 7.00 minute miles with 3 minute recovery.

Tough going . Easy hitting the pace, maintaining it not so easy on some of the splits. Not sure why that was . Walk recovery 3 mins could have jogged after a minute but didn't .



2 minute ap splits
1 @ 6.47
2 @ 6.53
3 @ 6.47
4 @ 7.04
5 @ 6.59
6 @ 7.07

Total 3.97 miles in 50 minutes avg hr 128. Max 163 ( My max is 174)

Nice session, you've come on greatly in the last year, keep it up

TbL

The Muppet

Thanks TBL. Tbh it my first time running a ap session so I wasnt sure if it was ok or not. I feel I pushed to my limit today and was a little disappointed in the 7 plus splits . There was a slight incline and breeze on splits 2 4 and 6. But that would have worked in my favour on 1 3 and 5.