Starting over :)

[wookie]

Hey Ed!

Hope you're doing well!

Been over a year since my last post!
http://www.time-to-run.com/forums/showth...56&page=10

Things didn't go to well in 2011. Tore my groin very badly in February 2011 was on the sidelines for a few months. Started a bit of running, on and off, never got enough under my belt to do any races. Maintained some level of fitness running, biking, gym every now and then.

Looking to get back at it. Going to start with the sub 50 min program. SLOWLY work my way down. Maybe by the fall I can get back towards that 40:00 goal.

Just wanted to say hello!

Hope 2012 is a good one! Forum and website look great!

[TheEd]

all the best for 2012 wookie

great to hear from you again

hopefully everything works in the right direction

TheEd

[wookie]

all the best for 2012 wookie

great to hear from you again

hopefully everything works in the right direction

TheEd

Thanks! How are things on your end? Ever start running again?



I did my first paced run day. Above I had said I was starting sub 50. Which I guess could have been 4:59 / kms. . . Hadn't really decided.

Did an hour Monday, 30 minutes tuesday, missed yesterday as there was a wind warning and we had gusts up to 100 kmph

Went out today and just ran a just wanted to do a brisk pace for the shape I'm in. But not too hard. Mentally thought I'd stay around 4:45 if it felt okay.

2.00 km 9:28 - 4:44/km AHR 141 bpm
90 seconds rest - AHR 138 bpm

2:01 km 9:22 - 4:40/km AHR 157 bpm
90 seconds rest - AHR 138 bpm

2:02 km 9:27 - 4:41/km AHR 168 bpm
240 seconds rest - AHR 126 BPM

I wasn't out of breath or particularly tired after any of them. Wasn't feeling like I needed to stop. But I think for now that's what I want.

Feel pretty good now, 2.5 hours later. Don't really feel like I had a tough day.

[TheEd]

good to read wookie hopefully you are able to have success with your running

TheEd
ps.. we relocated so things have not been the easiest, run wise etc .. getting there though

[wookie]

So, I got started, petered off a bit, and then got going again.

I've signed up for a half on March 24th. No real goal as to time or anything. Just want to go out and have a decent run, do the 21km and not feel like crap. Basically it was just a 9 week away target to get me on a running plan.

My plan was to do a long run to start the week, a paced run of 3x2km in the middle and a short run at the end. This is only three runs a week, should be enough as I'm playing hockey and stuff. Don't want to over do it, just get back to running. Every week my plan was to increase the two normal runs by 5 mins and increase my pace by 5 seconds. Right now this schedule works for me. Gives me downtime to recover, days to make up for weather (winter), hockey, or just needed rest and my physio stuff.

Here's the schedule I've put together and have completed the first 4 weeks.

Week 1 January 22nd – January 28th

60 Minute Run (Sunday)
9.66 km, 6:15 per km, average HR 147

Hockey (Monday)

3 x 2kms @ 4:45 (Wednesday)
2 kms @ 4:36 per km 169 BPM
2 kms @ 4:36 per km 166 BPM
2 kms @ 4:35 per km 166 BPM

Hockey (thursday)

30 minute run (Friday)
Missed as I was sore

Week 2 January 29th – February 4th

65 Minute Run (Sunday)
11.67 km, 5:36 per km, average HR 151

Hockey (monday)

3 x 2kms @ 4:40 (Wednesday)
2 kms @ 4:21 per km 179 BPM
2 kms @ 4:32 per km 173 BPM
2 kms @ 4:36 per km 171 BPM

Hockey (Thursday)

35 minute run (Friday)
6.03 km, 5:53 per km, average HR 145

Week 3 February 5th – February 11th

70 Minute Run (Sunday)
12.51 km, 5:41 per km, average HR 143

Hockey (monday)

3 x 2kms @ 4:35 (Tuesday)
2 kms @ 4:26 per km 157 BPM
2 kms @ 4:27 per km 160 BPM
2 kms @ 4:23 per km 166 BPM

Hockey (thursday)

40 minute run (Friday)
6.94 km, 6:03 per km, average HR 141

Week 4 February 12th – February 18th

Hockey (sunday)

75 Minute Run (Monday)
13 km, 5:46 per km, average HR 141 (could be off on pace/distance)

3 x 2kms @ 4:30 (Wednesday)
2 kms @ 4:16 per km 166 BPM
2 kms @ 4:20 per km 168 BPM
2 kms @ 4:16 per km 171 BPM

swim (thursday)

45 minute run (Friday)
8.02 km, 5:39 per km, average HR 137

Below is what my schedule is for the next four weeks. Adding 5 minutes to each of the two runs but stopping at 90 mins and 60 mins and adding a 2km set to the paced runs but slowing the pace down again (even though I've been going faster than my plans).

NEXT WEEK

Week 5 February 19th – February 25th
80 Minute Run (Monday)
4 x 2kms @ 4:40 (Wednesday)
50 minute run (Thursday/Friday)

Week 6 February 26th – March 3rd
85 Minute Run (Sunday)
4 x 2kms @ 4:35 (Tuesday)
55 minute run (Friday)

Week 7 March 4th – March 10th
90 Minute Run (Monday)
4 x 2kms @ 4:30 (Wednesday)
60 minute run (Thursday)

Week 8 March 11th – March 17th
90 Minute Run (Sunday)
4 x 2kms @ 4:25 (Wednesday)
60 minute run (Friday)

Week 9 March 18th – March 25th

Week of race no plans
Monday - hockey
Tuesday
Wednesday
Thursday
Friday
Saturday March 24th Race Day 21 km

After this I would like to keep a similar schedule until my hockey season ends April 10th. Then I'll likely take a week off and then begin training for some races. Ideally I'd like to do the sub 40 mins but will work from whatever level I'm at mid-april.

[TheEd]

there seems to be an improvement in your 2k pulse to pace already

try to keep things relaxed and allow the speed to develop naturally

increase the 2k to 4 x 2k

be patient as it will come together and hopefully without further injury

TheEd

[wookie]

there seems to be an improvement in your 2k pulse to pace already

try to keep things relaxed and allow the speed to develop naturally

increase the 2k to 4 x 2k

be patient as it will come together and hopefully without further injury

TheEd

Sounds good.

Is there a pace you'd suggest doing my 4x2k's at? From what I was doing before?

I wasn't pushing it for the paced runs in my first 4 weeks. Just going with what felt good. That siad, I like your plan of keeping things relaxed for now.

Did my Monday run today.
80 minutes. 13.7 km, 5:52 pace, Average HR 141 BPM

This coming Friday short run and Sunday long run are going to be tough, in the Banff, Canmore (Alberta) for a wedding. Going to have to drag myself away from the party. But should be able to find a scenic route to run. Should also note that we've been incredibly fortunate weather-wise in Alberta this year. Hopefully it will keep up.

Have you gotten settled after the move?

Thanks!

[wookie]

Okay, no worries, I did the 4x2km today.

1.86 km, 7:51, 4:14 per KM, Average HR 165 bpm

The dog started to bail at 1.5 kms, needed to poop, I dragged her and ran as fast as I could, but she gave out at 1.86 kms. Oh, I got a dog to run with, a little siberian husky cross.

Rest 1:28, HR dropped from 171 bpm, to 129 bpm, average 144 bps

2.0 km, 8:46, 4:23 per KM, Average HR 169 bpm

Rest 1:45, HR dropped from 174 bpm, to 128 bpm, average 146 bpm

2.01 km, 8:51, 4:25 per KM, Average HR 172 bpm

Rest 1:54, HR dropped from 161 bpm, to 129 bpm, average 138 bpm

2.0 km, 8:55, 4:27 per KM, Average HR 172 bpm

After that, my 6:00 minutes of rest was as follows:

Rest 2:00, HR dropped from 176 bpm, to 126 bpm, average 143 bps
Rest 2:00, HR dropped from 123 bpm, to 113 bpm, average 118 bps
Rest 2:00, HR dropped from 113 bpm, to 101 bpm, average 107 bps

I didn't really have a plan, just wanted to go out and do 4 hard sets. Didn't go all out, but it was a hard workout. Especially going to 4 sets from 3. First two were with the wind which helped, second two were into the wind.

Thanks,

[wookie]

Hi Ed,
Hope you had a good weekend! The wedding I attended went well, managed the Friday run, but moved the Sunday run to this monday.

Did my 50 mins on the weekend and 85 mins today

Friday
9.15 km, 52:44, 5:46 per KM, Average HR 148 bpm

Monday (today)
14.3 km, 86:06, 6:01 per KM, Average HR 143 bpm

Looking to do my next 4x2 km on Wednesday, still wondering what pace you'd recommend. I went ahead last Wednesday without hearing anything, posted the results above

Thanks

[TheEd]

wookie, apologies for somehow missing your previous posts (must increase the amount of threads displayed in sidebar)

I see from your previous 2k session that you look to be quite comfortable at around 4.25 per k .. so maybe you could consider starting at 4.25 per k and if feeling good after the first 2 you can consider 4.20 per k

so u looking at 8.50 for the first 2 x 2k

and thereafter 8.40

hope this works out

TheEd