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+--- Thread: Starting over :) (/Thread-Starting-over)
Starting over :) - wookie - 03-01-2012
Hey Ed!
Hope you're doing well!
Been over a year since my last post!
http://www.time-to-run.com/forums/showthread.php?t=1056&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!
Starting over :) - TheEd - 03-01-2012
all the best for 2012 wookie
great to hear from you again
hopefully everything works in the right direction
TheEd
Starting over :) - wookie - 06-01-2012
TheEd Wrote: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.
Starting over :) - TheEd - 07-01-2012
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
Starting over :) - wookie - 18-02-2012
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 ââ¬â 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 ââ¬â 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 ââ¬â 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 ââ¬â 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 ââ¬â February 25th
80 Minute Run (Monday)
4 x 2kms @ 4:40 (Wednesday)
50 minute run (Thursday/Friday)
Week 6 February 26th ââ¬â March 3rd
85 Minute Run (Sunday)
4 x 2kms @ 4:35 (Tuesday)
55 minute run (Friday)
Week 7 March 4th ââ¬â March 10th
90 Minute Run (Monday)
4 x 2kms @ 4:30 (Wednesday)
60 minute run (Thursday)
Week 8 March 11th ââ¬â March 17th
90 Minute Run (Sunday)
4 x 2kms @ 4:25 (Wednesday)
60 minute run (Friday)
Week 9 March 18th ââ¬â 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.
Starting over :) - TheEd - 20-02-2012
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
Starting over :) - wookie - 20-02-2012
TheEd Wrote: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!
Starting over :) - wookie - 23-02-2012
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,
Starting over :) - wookie - 28-02-2012
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
Starting over :) - TheEd - 28-02-2012
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