The 39 Steps

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
It was an interesting run today. Didn't struggle with the 4 mins which was a good sign. It was interesting to try and understand and get to grips with the different paces. In the full pace run where I was striding fully and extending myself my breathing was heavy and the last minute of the run was strained. There is the comfortable conversational pace which works at around the 11 to 11:30 pace. the last run interval (no 19) is a good indication of that. Uphill is a real challenge. There is one hill in particular on the route which does sap the energy. No aches and pains which is good. Doing plenty of stretching and warm up before and after so that helps.

So if the target at the end is to run a 10K in under 60 mins then i have to find an extra 1.4 miles of effort within the same time frame. Considering I did 20 mins of walking today could I convert those 20 mins of walking into running 1.4 miles?

Step 19 - Complete. Run 4:00 Walk 2:00 x 10

Thursday Jan 22nd - Surface = pavement/tarmac

Interval - Pace - Avg HR(bpm)

(HR effort based on Max HR of 201)

http://www.runsweet.com/HeartRate.html
85%+ = Anaerobic
70-85% = Mixed
60-70% - Aerobic

1. 4:00 - 10:44 - 183 (91%) - Anaerobic
2. 2:00 - 17:14 - 152 (76%) - Mixed
3. 4:00 - 11:11 - 188 (94%) - Anaerobic
4. 2:00 - 18:06 - 137 (68%) - Aerobic
5. 4:00 - 10:41 - 150 (75%) - Mixed
6. 2:00 - 18:06 - 137 (68%) - Aerobic
7. 4:00 - 10:57 - 150 (75%) - Mixed
8. 2:00 - 18:32 - 139 (69%) - Aerobic
9. 4:00 - 11:16 - 149 (74%) - Mixed
10. 2:00 - 18:44 - 140 (70%) - Mixed
11. 4:00 - 10:39 - 154 (77%) - Mixed
12. 2:00 - 16:51 - 145 (72%) - Mixed
13. 4:00 - 10:41 - 153 (76%) - Mixed
14. 2:00 - 18:57 - 146 (73%) - Mixed
15. 4:00 - 10:52 - 149 (74%) - Mixed
16. 2:00 - 18:01 - 140 (70%) - Mixed
17. 4:00 - 10:37 - 155 (77%) - Mixed
18. 2:00 - 18:53 - 143 (71%) - Mixed
19. 4:00 - 11:36 - 150 (75%) - Mixed
20. 2:00 - 20:09 - 139 (69%) - Aerobic

Total Miles - 4.76 miles
Duration - 60 mins
Avg Pace - 12:37
Avg HR - 152 bpm
Calories - 500
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
HOORAY - 50% of the way there!! Woo hoo!

One of those flat out days today. I hadn't really planned it that way but just happened and so went with it. Takes all the effort to maintain the pace during the 4 min run, especially during the last minute when the breathing becomes very heavy. Overall pleased with the effort and the end result.


Step 20 - Complete. Run 4:00 Walk 2:00 x 9

Friday Jan 23rd - Surface = pavement/tarmac

Interval - Pace - Avg HR(bpm)

1. 4:00 - 10:26 - 183
2. 2:00 - 16:55 - 145
3. 4:00 - 10:20 - 156
4. 2:00 - 17:42 - 139
5. 4:00 - 9:57 - 156
6. 2:00 - 16:07 - 150
7. 4:00 - 10:00 - 161
8. 2:00 - 18:35 - 151
9. 4:00 - 10:40 - 159
10. 2:00 - 19:23 - 143
11. 4:00 - 10:36 - 155
12. 2:00 - 19:38 - 146
13. 4:00 - 10:21 - 157
14. 2:00 - 18:53 - 148
15. 4:00 - 10:27 - 155
16. 2:00 - 18:40 - 149
17. 4:00 - 10:50 - 159
18. 2:00 - 20:25 - 144

Total Miles - 4.44 miles
Duration - 54 mins
Avg Pace - 12:09
Avg HR - 155 bpm
Calories - 474
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Couple of updates as I was offline for a few days.

Sun 25/1 - Surface = Canal towpath/pavement/tarmac

Ran on the canal paths/park by the River Lea in N London which used to be my old running area. Really enjoyed running there again after about 7 years. Wide canal path and wide paths in the park make it a fantastic running place and it's flat as well. Felt really good and pushed myself on each run and was pleased with the times. 5 out of the 9 run intervals were in the 9's which was fantastic.

Day 21 - 54 mins - Run 4 mins. Walk 2 mins x 9 - Completed

1. 4:00 - 9:56 - 186
2. 2:00 - 16:46 - 147
3. 4:00 - 9:56 - 163
4. 2:00 - 17:29 - 143
5. 4:00 - 10:06 - 156
6. 2:00 - 18:43 - 147
7. 4:00 - 9:52 - 157
8. 2:00 - 17:37 - 149
9. 4:00 - 9:50 - 161
10. 2:00 - 18:48 - 151
11. 4:00 - 10:13 - 160
12. 2:00 - 19:02 - 148
13. 4:00 - 10:20 - 159
14. 2:00 - 19:02 - 147
15. 4:00 - 10:54 - 156
16. 2:00 - 19:19 - 147
17. 4:00 - 9:05 - 156
18. 2:00 - 18:43 - 148

Total Miles - 4.51 miles
Duration - 54 mins
Avg Pace - 11:58
Avg HR - 156 bpm
Calories - 489

Tues 27/1 - Surface = pavement/tarmac

Tough session. Struggled to complete the 5 mins intervals after about half way and timings fell accordingly. Body found it tough to adjust to just the 1 min walk between the run intervals. Starting again after stopping was tough. Felt it would have been easier to just carry on rather than stop and walk and then start again. Glad to complete and hopefully will get easier to run the 5 mins in the next 2 sessions.

Day 22 - 60 mins - Run 5 mins. Walk 1 min x 10 - Completed

01. 5:00 - 10:45 - 188
02. 1:00 - 17:26 - 185
03. 5:00 - 11:13 - 186
04. 1:00 - 15:39 - 143
05. 5:00 - 10:46 - 153
06. 1:00 - 17:15 - 150
07. 5:00 - 10:55 - 156
08. 1:00 - 18:47 - 154
09. 5:00 - 11:13 - 155
10. 1:00 - 17:31 - 149
11. 5:00 - 11:26 - 152
12. 1:00 - 17:49 - 148
13. 5:00 - 11:35 - 154
14. 1:00 - 18:45 - 148
15. 5:00 - 11:29 - 151
16. 1:00 - 18:09 - 151
17. 5:00 - 11:40 - 154
18. 1:00 - 19:11 - 149
19. 5:00 - 12:06 - 152
20. 1:00 - 21:58 - 142

Total Miles - 4.98 miles
Duration - 60 mins
Avg Pace - 12:03
Avg HR - 158 bpm
Calories - 555
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Thurs 29/1 - Surface = pavement/tarmac

So 2 part update. Back to back sessions are difficult so need the day rest between sessions. When I got up yesterday I was definitely glad that it was a rest day. Let's start with the run which was good on this really cold and snowy day. One of those days when you know if you can go for a run today then you can go on any day. Energy levels were okay and I was very careful in keeping my pace slow. Tried to start each run interval slowly and then build my pace up over the 5 mins and then finish the interval fast. Quads hurting today. Effort was good in the first half but as before the 2nd half was much more difficult with the breathing in the latter stages being more laboured.

After the run had a nightmare episode after doing my cool down. When I got home did some more exercises which was probably overdoing it. Jumped in the shower after that. After the shower started feeling light headed so laid down on the bed. Kept on feeling worse so thought it was my BS dropping. Went downstairs and grabbed the first thing I could find which was a pepperami. Didn't make me feel any better and my head was spinning and I started feeling sick. Stumbled into the toilet and I was sick and fell onto the floor. Managed to get up and check my BS and it was 5.8. Checked my BP and it was down to 80/50. Turns out the shower was hotter than normal on this cold day and that caused my BP to fall dramatically. Getting up after lying down probably made it worse. Have been checking regularly after that and thankfully it's increasing slowly. What a nightmare and all because of a hot shower!

Day 23 - 48 mins - Run 5 mins. Walk 1 min x 8 - Completed

01. 5:00 - 10:57 - 184
02. 1:00 - 19:05 - 145
03. 5:00 - 11:10 - 149
04. 1:00 - 18:13 - 144
05. 5:00 - 11:17 - 150
06. 1:00 - 17:34 - 151
07. 5:00 - 11:29 - 153
08. 1:00 - 20:57 - 154
09. 5:00 - 11:34 - 151
10. 1:00 - 19:02 - 147
11. 5:00 - 11:34 - 154
12. 1:00 - 22:14 - 144
13. 5:00 - 11:07 - 153
14. 1:00 - 18:12 - 154
15. 5:00 - 11:20 - 156
16. 1:00 - 20:36 - 151

Total Miles - 3.95 miles
Duration - 48 mins
Avg Pace - 12:09
Avg HR - 155 bpm
Calories - 439
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Sun 1/2 - Surface = pavement/tarmac

Should have been out yesterday to try and keep the alternate day pattern going but felt I needed an extra days rest. fasting BS was 5.2 today and had a quick breakfast of chia seeds and fruit so energy levels were good. Freezing cold and really windy. Have started reading "The Art of Running Faster" by Julian Goater/Don Melvin. In the book they talk about cadence and how to keep the feet moving faster and try not to over stride. Really focused on that today and surprise surprise had the fastest run so far. The average pace was 11:27 which was just amazing. Completed each interval comfortably apart from the 9th and the last one. Had run out of steam during the last run interval so that was laboured. Quads not hurting today so that was good.

Day 24 - 54 mins - Run 5 mins. Walk 1 min x 9 - Completed

01. 5:00 - 10:30 - 188
02. 1:00 - 17:50 - 189
03. 5:00 - 10:28 - 167
04. 1:00 - 16:53 - 148
05. 5:00 - 10:13 - 156
06. 1:00 - 19:33 - 154
07. 5:00 - 10:09 - 159
08. 1:00 - 17:58 - 157
09. 5:00 - 11:24 - 161
10. 1:00 - 19:51 - 159
11. 5:00 - 10:33 - 159
12. 1:00 - 17:39 - 156
13. 5:00 - 10:58 - 162
14. 1:00 - 18:33 - 156
15. 5:00 - 10:24 - 161
16. 1:00 - 18:21 - 159
17. 5:00 - 11:19 - 158
18. 1:00 - 18:53 - 153

Total Miles - 4.72 miles
Duration - 54 mins
Avg Pace - 11:27
Avg HR - 162 bpm
Calories - 522
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Tues 3/2 - Surface = pavement/tarmac

Was a bit wary of the 7 min run but coped well. Focused on getting round and didn't push myself hard other than on the 2nd run interval and the penultimate run interval. Miscounted and thought interval 11 was the last run so the final interval was just a jog to get round. Found myself recovering after about 1 min 15 on the recovery interval so that was a good sign too. Right ankle hurting a bit yesterday but didn't notice it during the run today. Bit of pins and needles in the right foot.

So to achieve 10K in under 60 minutes I have to find an extra mile of distance in the 3 mins, taking into account I walked 14 mins during the session today. Considering I ran 49 mins I would have to run a 10 min mile to get under 60 mins, which is unlikely. Still another 13 sessions before I have to tackle that.

Day 25 - 63 mins - Run 7 mins. Walk 2 min x 7 - Completed

01. 7:00 - 10:38 - 179
02. 2:00 - 17:31 - 139
03. 7:00 - 10:36 - 150
04. 2:00 - 18:05 - 139
05. 7:00 - 11:01 - 151
06. 2:00 - 18:52 - 140
07. 7:00 - 11:12 - 152
08. 2:00 - 17:59 - 142
09. 7:00 - 11:02 - 153
10. 2:00 - 17:46 - 141
11. 7:00 - 10:55 - 155
12. 2:00 - 19:07 - 144
13. 7:00 - 11:44 - 150
14. 2:00 - 20:38 - 137

Total Miles - 5.21 miles
Duration - 63 mins
Avg Pace - 12:06
Avg HR - 152 bpm
Calories - 577
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Thurs 5/2 - Surface = pavement/tarmac

Fast session today. Decided to see what it is that's holding me back from running faster. Verdict on that is that it is my breathing that holds me back. Legs are fine and not tired and happy to pump away and with the leg speed now faster that is helping. Breathing definitely became more laboured towards the end of each run interval from about half way. Experimented with different breathing styles; some helped and others did not. On the positive front even with the laboured breathing it was fine to finish each session. Interesting to see that the timings on the run intervals were fairly consistent which is a good sign. Average pace better by 46 seconds compared to Tuesday which is good to see.

Hopefully the breathing will improve as the stamina improves with more running and weight loss.

Have decided to enter a couple of races to keep my motivation going. Going to do the 10K in Birmingham in may and the Birmingham Half marathon in October.

Day 26 - 54 mins - Run 7 mins. Walk 2 min x 6 - Completed

01. 7:00 - 10:24 - 151
02. 2:00 - 17:36 - 142
03. 7:00 - 10:02 - 152
04. 2:00 - 16:57 - 141
05. 7:00 - 10:22 - 155
06. 2:00 - 18:26 - 144
07. 7:00 - 10:16 - 160
08. 2:00 - 17:40 - 147
09. 7:00 - 10:13 - 162
10. 2:00 - 18:15 - 148
11. 7:00 - 10:11 - 162
12. 2:00 - 19:51 - 148

Total Miles - 4.76 miles
Duration - 54 mins
Avg Pace - 11:20
Avg HR - 154 bpm
Calories - 529
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Sat 7/2 - Surface = pavement/tarmac

Better than Thursday. Able to finish each session comfortably and pace was good. Fast 2nd run interval as well. Breathing much better and controlled. Started each run interval slowly and then built up speed. 3rd run interval was slower probably because of the fast 2nd run interval. No aches and pains. Average pace was fastest even taking into account the 2 min recoveries.

Weight is not dropping. Stuck on 66kg which is a bit frustrating. It might be to do with some muscle build up. On the up side I feel I am doing the right things and I am on the right track.

Today brought up the century mark in terms of miles covered on this programme. 103.38 miles so far.

Day 27 - 50 mins - Run 8 mins. Walk 2 min x 5 - Completed

01. 8:00 - 10:03 - 173
02. 2:00 - 18:14 - 142
03. 8:00 - 09:42 - 160
04. 2:00 - 18:33 - 143
05. 8:00 - 10:49 - 158
06. 2:00 - 18:52 - 146
07. 8:00 - 10:22 - 163
08. 2:00 - 17:36 - 149
09. 8:00 - 10:26 - 161
10. 2:00 - 18:35 - 152

Total Miles - 4.45 miles
Duration - 50 mins
Avg Pace - 11:15
Avg HR - 159 bpm
Calories - 496
 
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s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Mon 9/2 - Surface = pavement/tarmac

Tough session as 10 mins of running was a challenge. Tried to improve my style based on what I have been reading in "The Art of Running Faster". Tried to stand more upright and drive from my arms and move my arms more from my shoulders. Went off too fast which meant that the final 2 sessions were slower. Would have been better to have a more equal spread of times across the 4 run intervals.

Feeding the 1st mile info the McMillan calculator I get a 10K prediction of 1:10:17 with a pace of 11:19

Day 28 - 44 mins - Run 10 mins. Walk 1 min x 4 - Completed

01. 10:00 - 09:45 - 176
02. 01:00 - 16:52 - 153
03. 10:00 - 10:04 - 158
04. 01:00 - 20:08 - 151
05. 10:00 - 10:45 - 159
06. 01:00 - 20:43 - 147
07. 10:00 - 10:46 - 158
08. 01:00 - 20:54 - 153

Total Miles - 4.08 miles
Duration - 44 mins
Avg Pace - 10:46
Avg HR - 161 bpm
Calories - 467
 
Last edited by a moderator:

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Wed 11/2 - Surface = pavement/tarmac

Good energy levels. Tried to keep the pace the same on the 2 run intervals so held back on the 1st interval. Bit of an unknown territory after 10 minutes but coped well. Breathing was fairly well controlled. Pleasing that I was able to finish fast on the last interval.

Day 29 - 41 mins - Run 20 mins Walk 1 min Run 20 mins - Completed

01. 20:00 - 10:32 - 164 (1.90 miles)
02. 01:00 - 18:13 - 153
03. 20:00 - 10:44 - 159 (1.86 miles)

Total Miles - 3.82 miles
Duration - 41 mins
Avg Pace - 10:44
Avg HR - 161 bpm
Calories - 447
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Fri 13/2 - Surface = pavement/tarmac

Slow on 1st run interval as I wanted to keep plenty in reserve. Felt good in 2nd run interval. Half way through 2nd run interval increased pace. Positive that did negative split. Breathing getting better and feeling stronger and legs moving faster.

Day 30 - 45 mins - Run 22 mins Walk 1 min Run 22 mins - Completed

01. 22:00 - 10:59 - 164 (2.00 miles)
02. 01:00 - 24:23 - 142
03. 22:00 - 10:47 - 155 (2.04 miles)

Total Miles - 4.08 miles
Duration - 45 mins
Avg Pace - 11:01
Avg HR - 158 bpm
Calories - 474
 
Last edited by a moderator:

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Sun 15/2 - Surface = pavement/tarmac

Difficult to fit the run in on a busy day but managed it right at the end. Started in fading light and finished in darkness. Again started slow and built up pace. In the fading light and street light saw my shadow and I wasn't too impressed by my running form. Tried to make my form better in the 2nd run interval by lifting my legs more and driving with my knees as well as pushing off more. Contributed to improved pace. Breathing was heavier but felt it was a pace that I could continue with.

Day 31 - 51 mins - Run 25 mins Walk 1 min Run 25 mins - Completed

01. 25:00 - 11:00 - 148 (2.27 miles)
02. 01:00 - 19:33 - 144
03. 22:00 - 10:49 - 153 (2.31 miles)

Total Miles - 4.63 miles
Duration - 51 mins
Avg Pace - 11:00
Avg HR - 150 bpm
Calories - 539
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Tues 17/2 - Surface = pavement/tarmac

That was probably the worst session of this programme. Didn't manage to get out till almost dark so energy levels weren't great after a long day at work. 1st interval was good and the pace was good too. I was getting into a good rhythm and pushing off from the forefoot. Stopping and re-starting just killed the whole rhythm. Struggled to get going again. Thought I'd start slowly but the slow plod felt awful and my back stiffened up. Thought I'd wait until 10 minutes before picking up the pace but the body just refused and in the end I was glad to just finish. In hindsight I should have just stopped for a minute or two and done some stretches rather than just plod along. The stretches and the recovery might have done some good. Definitely need to eat something 60 or 30 minutes before going out if I am going to go out at the end of the day. Shoulders hurt quite a bit at the end.

Frustrating that not able to run faster. The mind refuses to accept that i can't do 9 min miles as I used to but that was 9-10 years ago and without diabetes. Just got to accept it and keep at it as fitness wise it has been a case of starting from scratch.

Next session going to try and run at a pace of 11 min on both intervals.

Day 32 - 56 mins - Run 30 mins Walk 1 min Run 25 mins - Completed

01. 30:00 - 10:29 - 160 (2.86 miles)
02. 01:00 - 19:24 - 148
03. 25:00 - 11:55 - 147 (2.1 miles)

Total Miles - 5.01 miles
Duration - 56 mins
Avg Pace - 11:10
Avg HR - 153 bpm
Calories - 567
 

ElyDave

Well-Known Member
Messages
2,087
Type of diabetes
Type 1
Treatment type
Insulin
Looking good, nice to see those heart rates starting to come down as well.
 
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Reactions: 2 people

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Thurs 19/2 - Surface = pavement/tarmac

Lunchtime time run so energy levels were good. Felt good on the 1st run and though the speed fluctuated a fair bit, I felt I was getting getting close to putting together a breathing system that allows me to recover during runs without compromising on (slow) speed. Didn't make the mistake today of slowing too much. Felt the quads quite a bit during the second run interval probably because of the focus on the forefoot striking and pushing off. Did some squat repeats as part of the post-run recovery and weights. Shoulders much better today. Overall pleased with that session.

Weight down to 65kg which is a loss of 1kg over the past month. Not ideal but looking in the mirror some of the fat has been replaced by muscle.

Day 33 - 51 mins - Run 40 mins Walk 1 min Run 10 mins - Completed

01. 40:00 - 10:38 - 162 (3.76 miles)
02. 01:00 - 17:34 - 152
03. 10:00 - 10.47 - 158 (0.93 miles)

Total Miles - 4.75 miles
Duration - 51 mins
Avg Pace - 10:44
Avg HR - 161 bpm
Calories - 553
 
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s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Looking good, nice to see those heart rates starting to come down as well.

Thanks ElyDave. Have started to think about what sessions to do once this programme finishes in a week and a half. I have entered a couple of 10K races - 22/3 and 3/5. If we look at the 3/5 (Birmingham 10K) as the target then I have 12 weeks from the end of this programme.

Any ideas as to a suitable programme? I was thinking of subscribing to mcmillanrunning as that seems a good site.
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Sat 21/2 - Surface = pavement/tarmac/hale/slush

That probably goes down as the best session so far which is strange as this session always stands out as a bit of a peak as far as the programme is concerned. 5 mins in and got caught in the middle of a huge hale storm which stung the face and body and turned the whole ground white. Just put my head down and ploughed on. Chose a bad day to change my running gear into shorts and get rid of my outer jacket and cap. Didn't really notice the cold until after the run so that was good. Started off slowly and that paid dividends as after about 15 mins I was able to pick my pace up. Most pleasing was that I was not breathing heavily at all for almost the whole session. Only in the last 5 mins did breathing get a bit heavier but nothing by recent standards.

Looking at average HR I probably had one more gear I could go up.

Interesting mile splits from Runkeeper which shows how the pace improved. A negative split. Hooray!

Day 34 - 66 mins - Run 45 mins Walk 1 min Run 20 mins - Completed

01. 45:00 - 10:55 - 156 (4.12 miles)
02. 01:00 - 17:03 - 153
03. 10:00 - 10.17 - 157 (1.95 miles)

Mile Splits:
1 - 11.12
2 - 11.24
3 - 11:02 (33:38)
4 - 10:18
5 - 10:56
6 - 10:14 (31:28)

Total Miles - 6.12 miles
Duration - 66 mins
Avg Pace - 10:47
Avg HR - 156 bpm
Calories - 713
 
Last edited by a moderator:

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Wed 25/2 - Surface = pavement/tarmac

Extra couple of days of rest as a precaution after the run on Saturday. Could have run on Monday but was feeling a bit sore so thought it best to rest. Lunchtime session again today. Messed up the Garmin so didn't get any readings from that. Seems to have put itself into indoor mode. Other than that good session. Effort was higher than Saturday as can be seen by faster times. Unfortunately no HR levels. Finished fast which was pleasing to see and got over the 6.2m distance. Negative split again so another tick.

Need to find a minute per mile to get under the 60 minute mark.

Day 35 - 66 mins - Run 50 mins Walk 1 min Run 15 mins - Completed

01. 50:00 - 10:34
02. 01:00 - 18:23
03. 15:00 - 09.59

Mile Splits:
1 - 10:31
2 - 10:44
3 - 10:48 (32:03)
4 - 10:20
5 - 10:47
6 - 09:57 (31:04)

Total Miles - 6.3 miles
Duration - 66 mins
Avg Pace - 10:30
Avg HR - N/A
Calories - 711
 
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s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Fri 27/2 - Surface = pavement/tarmac

Decided to run this session at the 9.39/mile pace to see how close I could get to running the 10K in under 60 mins. Was surprised at how close I was getting to the desired pace and though it was hard going I wasn't struggling to keep going. Reduced the pace to a jog after completing the 4th mile so the last 5 minutes was at a reduced pace.

Very surprised that I was able to run at this pace. I had given up on doing the 39th session in under 60 mins but it looks like it is a possibility. Will do 37 and 38 at a recovery pace and then give it my all for the 39th session.

Day 36 - 45 mins - Run 45 mins - Completed

01. 45:00 - 9:55 - 162 (4.54 miles)

Mile Splits:
1 - 9:44
2 - 9:46
3 - 10:08
4 - 9:54

Total Miles - 4.54 miles
Duration - 45 mins
Avg Pace - 9:55
Avg HR - 162
Calories - 516
 
Last edited by a moderator: