Latest posts by Tenjiso

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Five Year Plan - help please

Posted: 16/08/2015 at 10:07

Thanks rodeoflip, though I can't claim to be positive all of the time. I do try, though. By the time I achieve a GFA I'll probably be 90  

Just a quick update as I'm off to the airport shortly. Really looking forward to being reunited with my family. My young son has told me that the public are allowed access to a 400m running track just over the road from my flat, so hopefully I'll get in a couple of speed sessions while I'm away.

On Tuesday I ran my LT session and that showed a good improvement in pace to tick all the boxes for me. better still, I ran another 11m MLR yesterday and showed another 15 seconds-per-mile improvement in pace. 

I'm taking running gear with me so I can try to keep up the improvements. It will be much hotter than in blighty, but I'll continue to train to heart rate.

Bye for now.

Five Year Plan - help please

Posted: 09/08/2015 at 12:24

Good point Lit - I guess I did give myself a rush of carbs  Hopefully the weight will fall off again this week.

Five Year Plan - help please

Posted: 09/08/2015 at 09:52

At the start of the week I had a bit of a blow-out. Super-size pizza (to myself), chocolate (I'm not even that keen on chocolate), cakes (I'm not even that keen on cakes either!) and a couple of beers (don't ask! ). I skipped a planned (recovery) run, and replaced an LT session with a straightforward GA (Aerobic) run. I think the pressure of study and having to get an assessment finished got to me and I had to vent some steam. I've put on two pounds in weight. So you'd think that my overall running and fitness must have suffered. Quite the contrary – this week was a breakthrough week! 

My 6m GA on Wednesday was average for my current fitness level. I skipped the following day's recovery then ran another 6m GA on Friday. My pace had improved by 23 seconds per mile (at the same level of effort – using strict heart rate monitoring). Nice – but maybe a fluke.

My 4m recovery run on Saturday was 15 seconds faster per mile. Finally, I ran 11m MLR (medium-long run) this morning 19 seconds per mile faster than I ran 10m last week! 

A similar thing happened about a month ago, and I find this happens periodically during sustained training campaigns. It's as if a switch is suddenly flicked. Or perhaps I'm a character in the Matrix version of an online RPG game and have just “levelled-up” after spending a month building up my experience points. Whatever the reason, I wish I could bottle it!

Five Year Plan - help please

Posted: 03/08/2015 at 21:44
tricialitt wrote (see)

How's the "home alone"diet going?

Well, I suppose it's a bit like living on hospital food  

I'm desperately trying to complete an assessment which is due before I go on holiday, so the ready meals have been a great time-saver. They are better than they used to be a decade or so ago - thank goodness. I won't be sorry to get back to proper food when my assessment is complete! 

Five Year Plan - help please

Posted: 02/08/2015 at 09:53

Hi Welshpoppy.

I've been a bit under-the-weather this week (probably a virus) and had to skip my planned midweek LT run. Nonetheless I still covered 24 miles in four runs, and ran 10m this morning slightly faster than last week at the same average heart rate. 

Two months ago I ran 6m at 11:23 pace with an average H/R of 147bpm. Today was 10m at 10:25 pace with 145bpm average H/R. All my other runs show similar improvements - at least one minute per mile faster across the board. I've been very strict with controlling my effort by heart rate, which makes for good comparisons.

So I'm happy with progress so far. I'd like to see another minute knocked off the times, but slowly slowly catchy monkey.

I weighed 14st (196lb) back in April, and today weighed-in at 12st 7lb (175lb). Which is a bonus 

Five Year Plan - help please

Posted: 20/07/2015 at 14:57

WP - good luck with the strap, hope it works as well for you as it has for me. The new Pfitz book is written in a similar vein to "Advanced Marathoning", which makes it much easier to follow than the earlier "road racing for serious runners".

Tricia - it is very tough getting in the longer midweek runs, especially through the dark winter months. It's good discipline though, which helps when the going gets tough on race day 

I've just waved goodbye to the wife and kids as they fly out to China this afternoon . I have to wait a month before I can join them. Time to stock up the freezer with ready meals, lest I become emaciated 

Five Year Plan - help please

Posted: 20/07/2015 at 05:44

Lit - I've booked the Bedford Harriers half marathon on December 6th. 

Welshpoppy - I've been using the Polar strap / Garmin transmitter combo for seven weeks now, and it has been rock solid. 

Tricialitt - if you haven't already read it, I highly recommend "Advanced Marathoning" by Pfitzinger and Douglas. You are at the right level of training to be able to follow the same plan. More recently I've also bought Pfitzinger's new book "Faster Road Racing" which covers 5K to Half Marathon distances and has some good base-building plans.

Five Year Plan - help please

Posted: 19/07/2015 at 11:08

It has been exactly three months since I restarted running, so here's a quick review of improvements achieved so far:

  • Weight: reduced from 196lb to 178lb, which puts me back into the “healthy” BMI range 
  • Body fat: reduced from 28.8% to 23.6% (measured on the same scales for consistency)
  • Waist circumference reduced by four inches.

These measurements put me roughly half-way to where I want to get to, hopefully by the end of the year – though it may take longer.

My weekly mileage has steadily increased and now stands at 28 miles. I'm training by heart rate for all of my runs at the moment and can see a steady improvement in my pace. I do five runs each week including a midweek speed session (e.g. 6m including twenty minutes at lactate-threshold), and my “long” run is now nine miles.

I'm planning to maintain 30-35 miles per week for the next couple of months. I've booked a half-marathon in early December and will begin specific training for that in September. I've also got my eye on a spring marathon next year - I can begin training for that two or three weeks after the half-marathon.

The result of my CT scan was “no significant” heart problems. Which, when I probed a bit deeper meant almost no sign of any heart problems at all, and nothing that would warrant any form of treatment. My higher cholesterol reading means that I will be recommended for a course of Statins, but I may request a further blood test since my lifestyle is completely different from when I had the test performed a few months ago.

I have a new colleague at work and we are working well as a team. I've also just completed the last of my additional work that I was doing on top of daytime work and have a very happy client. I've been struggling to keep up with my OU degree, but have good marks from my assessments so far. My next priority is to catch up on my study backlog and submit the final assessment before exam revision commences.

It has been a while since I have been able to say this...

I'm happy with the way things are progressing right now! 

Runkeeper to GPS watch

Posted: 20/06/2015 at 12:47

£80 + £20 postage, so it's only £15 cheaper and doesn't include the HRM (which is vital IMHO) - and it's not brand-new. It's not as good as the current Amazon offer - which is the cheapest it has ever been according to camelcamelcamel.

Five Year Plan - help please

Posted: 20/06/2015 at 10:18

Sounds like you've got the older style of chest strap. I believe that was more reliable than the replacement soft strap.

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