A good week including 7:41 mile

Started October well.  Only managing 22 miles during September (including that 7 mile run!) I've been out 3 times in the first week of the month, so currently am ahead of my mile a day target.  No resting on laurels though - I'll be back out tomorrow morning.  Interestingly I don't have an external window in my hotel room so will have to hope the weather is good...

Two 3 mile runs from my hotel at Tower Bridge.  The second one equalled my training PB but is a bit annoying, as I felt great at the beginning but all clumsy on the way back.  I also took 20 seconds to go up a spiral stair while making no progress, so it's still a win.

Then I did a speed training mile on Sunday - a success as it was running at home for the first time since the start of September - actually the first proper run at home since I got the garmin.  (That's mixed up with Marisca sleeping less well).  I did a mile in 7:41 which is 10 seconds less than my previous best, although again really badly paced, there's a definite slope on the pace for that mile.  Jogged back.

It was also the first go with the heart rate monitor.  It'll take more playing to really understand this.  My base rate at home was 84 bpm, and this went from 168 at the start of the run proper, having lollopped down to the canal, up to 178 at the end of the fast mile.  I knew I was pushing myself pretty hard, so will need to have a go with my normal 28 minute 5ks to see what rate I get.  168-178 comes too high according to a couple of quick lookups on the internet, but I'm not too bothered just yet.

Lost in Windsor, 7 miles @9:53. 10k in 1:01:26

I'd planned a different post about 15 minutes into this run.  I was in Windsor for a conference type thing, and stayed over the preceding night.  So I had plenty of time for a run in the morning.  Opted for a 5k run around the outside of the grounds, altering the easy route slightly to go through the deer park.  It was a long mile uphill, then a really nice early morning run through the park, with bellowing stags and everything. 

I got an inkling that something was wrong but kept going anyway, until after about 4 miles I looked at the little map thing on my GPS watch and discovered I was about as far from the start as I'd been.  So I kept running, using a combination of GPS watch and guesswork to trek back along roads to the start.  The whole journey was about 9 miles.  I ran the first 10k (I've run 10k!) and then another mile or so of the rest, walking mostly.

So, I've run a lot further than I've run before.  My hips really hurt later in the day with a lot of standing around, and my knee still feels stiff.  The longest I'd done before was 4.5 miles, so it was a big increase.  I'm glad I've done it, as it shows that I can, and it would have taken me a long time to work up to it.  I might try longer runs now as part of my routine - not as much as 10k though!

Belfast PB - 27:12 @ 8:45

I didn't write about my best time to date - 27:12 for 5k in Belfast on the 31st August.  It was flat, along the river, and a chilly day, which kept me going.  I'm not sure how I went 20 seconds a mile quicker than before, but I guess these factors are involved.

Makes me feel good to realise that today's run @9:00 is the second fastest on this distance - the only times I've gone quicker (since my garmin, but I think it's true in general) are the Belfast run and short sprints.

A nice run in London, 5k@9:00

I write as I cool down from a really nice run in London.  Sweat still beading on my brow.  I'm staying at Westminster, and ran over the bridge and up to Buckingham Palace through St James Park, and then bumbled around Green Park a bit.  I really like Green Park - slightly bumpy, lovely trees, open space.  Smells of Outside, rather than of London.  Surprising how much of a difference it makes, compared to my usual running along the river which is much better than along roads, but not great.

I've not written for a little while because I have a new check in mechanism with my garmin which gives me loads of interesting info to play with.  Particularly on my mind at the moment is two goals I set recently - one to run 25 miles in a month from mid August, and then a tougher target of a mile a day during September.  I'm paying attention to these, I think in part because they're being genuinely tracked through my device.  The mile a day is interesting because I try to run 2-3 times a week and usually intend to do 5k (3 miles).  If I achieve this I'm doing about a mile a day.

My first target is nearly there - if I do 2 miles tomorrow or the next day I'll be fine.  I've fallen behind on the September target though so will be doing a lot more running this week while I'm in London.  So I'm very pleased that I enjoyed today so much!

An evening run revisited, 5k @ 9:28

I ran a very similar route to the hot evening run I did a couple of weeks ago.  From the tower down to the millennium bridge and over, back along the south bank to tower bridge.  This time I did the extra bit of shuffling to make it 5k.  It was starting at 6 in the morning which is my usual time for a run, rather than the evening.  Interestingly I wasn't more than a couple of seconds a mile different from that run.  I'd have thought I may have been quicker as there were fewer people in the way.  Then again, the extra 0.4 miles I did would have been at slower-than-average pace so maybe I was a bit quicker.

Speed not being everything, it was a lovely run.  I'm now on the train home later that day and I feel better in myself for doing a wun.  And considering a little run tomorrow ahead of another 5k, in Belfast, on Friday.  Fun!

First sprints

Not really sprints.  I've been thinking about running a bit faster and have thought it would be interesting to try out interval-type training.  So I had a go on an errands run yesterday.  I ran "fast" up Victoria road to Saltaire road and then as-fast-as-I-could up the next bit to the Bradford road.

The "fast" was 45 seconds of 6 min/mile.  It was uphill, but felt like a nice flying speed that I'd like to learn to run at and increase the distance that I can run at this pace.

The "fast-as-I-could" was also uphill and only for 16 seconds, at 4:45 min/mile.  With this one I might try 20-second proper sprints as part of the run, see how fast I can go.  Just for fun really.

The main thing holding me back is that I want to run long each time I go out - it seems that, given there's inertia involved in getting out there, I should be making the most of each time I do, by running 5k or so.  I'll monitor and, of course, report back.

Two London runs

In London all week and went out twice in the early mornings. My evening run didn't sit well with me last week: too busy with people. I was staying by tower bridge and for once didn't run by the river. I found a nice quiet road, half of which was cycle paths, and ran along it and back. Not exactly inspiring but it made a nice change.

First run was supposed to be 5K. I had to wait for ages for my gadget to pick up satellites and I got somewhat bored and walked some of the way home so it ended up being about 2 miles of running. Today though I did the same route and did the full distance, in 28 or so minutes. I really do seem to be motivated by previous failed attempts! I've now got a few small goals like running a total of 25 miles next month, so will see if that helps me get out more regularly, which is what I want to do.

The 3 peaks

I feel I ought to write down somewhere about my 3 peaks experience.  It's not quite enough to go alongside the coast to coast and dales way diaries on walkingbass.walkingplaces.co.uk so it'll live here on running bass instead.  But, believe me, I didn't run.

I've always liked the idea of the 3 peaks.  The Yorkshire ones, that is.  In the same way that the coast to coast has always appealed but the pennine way hasn't (although that's starting to change), the Yorkshire 3 has always seemed like a great idea whereas the National 3 has seemed like one of those silly challenges.  Then, having moved to within an hour of the place, it's come to the fore as something I'd like to do.  My goal was to finish it, within the 12 hour limit.

Rather than finding a group of people or doing some sponsorship nonsense, I just decided to take a day off and do it.  I did a little bit of preparation - visiting each hill individually to get to know the terrain, a day of walking on Ilkley moor to get used to being by myself on the hill, and even the fitness from my running.  I had Elspeth to support by meeting me at Ribblehead and the Hill Inn with extra supplies - primarily water.  As I got through about 6 litres, that was a complete necessity.

I took a Friday off to do it, to avoid the crowds.  Definitely a good decision.  I started at 6:30 on a lovely day, with the sun peeking above Penyghent as I climbed it.  I felt pretty good on the way up, not stopping except to sort out my phone on the shoulder before the steep bit.  It's a nice easy mountain to climb.  The way down is pretty easy too, it only drops to a plateau of moorland rather than all the way back to the valley, and is always walking rather than 'stepping' down steep slopes.  It's then a long walk to Whernside, which I was motoring along.  I realised I was going to get there ahead of the earliest I suggested Elspeth meet me at Ribblehead, so I slowed down a little but was still ahead of 9 hour pace.

I decided to go the long way round on Whernside.  We've been that way before and it's a much nicer walk up along the railway, up past some waterfalls, and then along the ridge.  Probably added a couple of miles to the day but I was feeling good.  A nice stop to eat, although this was probably my mistake, in that I didn't put too much away at that point, and I found it difficult to bring myself anything to eat later.  The way down from Whenrside I started to feel tired, with the stepping down the steep bits that went on and on.

I still felt ok when I got to Elspeth.  Hot, as it was a very sunny day, but like I would manage to go on.  I hadn't slowed down much - was just slower than the 9 hour pace but I'd added extra distance on Whenside.

Going up Southerscales things started going wrong.  As soon as I started going up I felt exhausted.  No energy, but I kept going, determined not to stop until the bottom of the very steep bit.  I started having to fight rising bile in my throat too - I felt the need to be sick but knew I ought to hold on to what energy I'd put in my stomach.  And then I wasn't able to eat, not even cereal bars or gummies. When I did reach the resting place, I sat down for about 20 minutes.  It took that long to eat a cereal bar, and to convince my body to keep moving.  Getting up the side took another 20 minutes and was in 5-10 step chunks.  When I did get to the top I just wanted to get down again.  And then it was long.  Really long.  I couldn't think about anything except steps in front of me.  I couldn't really focus my eyes for much of it.  I did end up being sick at the side of the path and felt marginally better.  When I finally reached Horton station and Elspeth I just cried.  I don't know quite how I did it, but I managed to overcome the challenge.

So, what went well?  It was an awesome experience, it was great to have the support, it was lovely to be out there on my own, and I think I could do it again.  What went badly?  It was hot and I struggled with that.  I didn't eat enough consistently to keep my energy up.  And I may have gone too quickly at the start.  I finished in 10:42 which feels respectable.  And, contrary to what I said in Horton at the end, I want to do it again.  I may take someone with me next time.

Hot in busy London, 2.79 miles, 26:31, 9:31 min/mile

An evening run in London so I feel I can justify a slightly slower pace - lots of people around and quite a bit of traffic too.  But really I know I was getting slower and slower (my new watch tells me that).  And it's my first run since the 3 peaks 4 days ago.  I can really feel my legs tiring out in a way that they haven't before.

A mile in 7:50

I said I was going to try for a new mile record, and there it is.  Feels odd to think of it as a best time when I'm currently reading about the first 4 minute mile, but there you go.  I did it as part of a slightly longer run - a warm up running down to the canal and then the mile up the canal, then a jog back.  So it was the best I could do at this moment, and it feels good to have a 7:something, as another line in the sand.

It was also the first time I took my phone out on the run, with the runkeeper app.  It's a gps timer affair.  Really fun to have some stats on the run, such as looking at my pace over the distance.  I don't know how consistent I expect it to be - over the mile I was faster at the beginning than the end, but not hugely so (the last quarter mile was at about 8 minute mile pace).

One last thought for the day.  I just went out on a 2 and a half mile run because I had an hour until my next conference call and wanted to get a bit of exercise done.  Just on a whim.  Not something I could have contemplated 4 months ago.

A long run, 4.32 miles, 41:44, 9:40 minute miles

Another full run prompted by a failure the day before.  Delayed willpower...  With only 2 weeks until my 3 peaks walk I decided to test stamina by adding a mile to my previous furthest.  This is definitely the longest run I've ever done.

So, it was good to have the goal and to meet it.  I went down along the river (which was glorious) and then up the canal to the Bingley 3 rise.  I ache now, I think my hip adductors, and was conscious of it ever since turning back along the canal.  My right knee was also getting sore, which happens too when walking for long distances.

I am also aware that I was thinking about my speed.  Having read some blog posts and running magazines a lot of them talk about varied training, sometimes at your 5k pace, sometimes at your 10k pace, etc.  Clearly I don't have a 10k pace, given I've never run that far, but it made me look up my times so far.  I'd have expected to go slower on this one as it was long, but it was a 9:40 minute/mile, within 11 seconds/mile of the last 4 runs I've done (bar one, which was 9:01).  I never thought I knew how to pace myself slower or anything, I just expected to get slower as I ran.  Given that this didn't happen, apparently, it suggests I'm keeping up the pace as long as I can be bothered.  Or perhaps that I'm getting fitter and quicker, but also lazier on the shorter runs.

Next time I'll try out my mile pace up the canal as a few months ago when I did 8:45 (and 9:20 back).  Deliberately try to go quicker.  And then top it up to 5k if the will is willing...

Barely a run

I felt groggy on Sunday afternoon so decided to get outside for a run.  Not the right idea - I did about 8 minutes and then walked for a while through the woods.  Being out was the right idea, but my body wasn't right for running.  I did a couple of sprints which was fun and reminds me I need to start thinking about a mixed training schedule rather than just doing half an hour each time.

A hot run, 2.93 miles, 28:27

Annoyed with my failure yesterday, and working at home today, I decided to go out for half an hour before lunch.  It's a hot day but I wanted to be outside.  I didn't quite make it all the way - hoped to be able to get all the way home but I stopped at the locks rather than having to run up the hill back home.

Still, I feel better for having done it.

Not necessarily a route to repeat - down the main road to the tip in Bingley, then to the Fisherman's and back along the canal.  The full route would be 3.23 miles with not too much hilliness, but it's mostly along roads and pavements and my right knee felt weak on the pavement pounding.

Short run

First day back after holiday and I only managed 10 minutes before my brain gave in. 20 minutes walk back so I still got out for half an hour in the lovely morning but I'm not particularly impressed by todays willpower!

London run across westminster bridge and millennium bridge, 5K, 30:32

First 5 minutes were great, I felt strong and like I could hit my pb again. The rest was not so good and the last 10 minutes were really tough. Now my ankles and calfs feel really tight. Good news was that I did keep going. Hungry now...

Through Saltaire and down the canal and back, 5K, 27:58

I'm chuffed with the time, a new training best albeit on a route I've never run before. The last 20 seconds were a busting uphill sprint to get under 28 minutes... It felt like a good run too, so much better for having mapped out the route beforehand. The mind and lungs were willing and it was fun.

Kit

One of the things about new hobbies that makes them so fun is the kit.  Thinking over the things I like doing in my spare time, many of them are kit-dependent.  All that camping stuff, walking stuff, camera stuff.  Mostly you can add one extra little bit of kit every so often.  Playing the tuba is perhaps the only different one, where there was one enormous piece of kit.

I didn't think there'd be too much for running - it's just me, outside, running after all and I was inspired by natural running.  That said, I've certainly bought new shoes, new socks, extra sports tshirts and shorts, a (£10) running watch, an arm band to carry my ipod, a magazine or two about running, and I'm currently looking for a good app on my phone.  I haven't yet found myself lusting after the equivalents of my icebreaker walking tops or my lovely macro lens yet though.

But watch this space.

London morning, from Grange City hotel to tower bridge, past work to London bridge. 1.83 miles, 17:46

Well at least I got out there.  An unexpected second night in London this week and after lazing off yesterday I got out today.  There's always been a bit of a resistance to running in London, and particularly past work (even though I was out at 6, not many work people around then).  Just so many people around.  But it was lovely to be out, it felt good to be stretching my legs and to overtake a few runners.  I wanted to do half an hour but my loop only took 17:46 and it was too easy to stop once I got back near the hotel.  A reminder to plan a 5k route in advance rather than running to a 30 minute schedule.

Up the hill to Northcliffe, across to the swings, and back. 2.44 miles, 27:21 minutes

I actually ran all the way up Moorhead Lane to Northcliffe Park!  I was walking up there the other day and thought it was runnable - long but not too steep - and it turns out that it is.  I did have to stop and pant at the top, and the rest of the run was hard and I felt winded, but it was great to go up there.  I've never managed to get to the park in the past year so nice to see it too, and there are really nice views.  It's a run that I can see myself doing again, so it's good to get a time in.

Running back down, my knees started hurting by the end, which is a first.  The way back was 5 minutes solid downhill running on pavement so that probably resulted in quite a load through my knees.

My breathing is just about normal now so time for a shower and then work.  What a great way to start the day!

West to the river and round to the woods, 24:40

A run for learning what not to do. It was good to get out as I felt tired from all the driving today without feeling physically weary alongside that. First mistake was running after a big Sunday lunch. Many hours after, but still, I was running with a stitch most of the time. Second mistake was to run down the footpath past the cemetery. You can't really get that way in the summer out turns out, very overgrown with a lot of nettles. And lastly, the woods are very muddy after a wet period. Oh, and one more positive learning is not to give up. I thought about stopping after the woods but kept going up the hill and felt much better for it.

Coach road, bird cage, reservoir, 15 minutes

The sun broke out at lunchtime so as I was working at home I went for a run.  It meant I got out and about in the best part of the day, and felt happy to be out.  I couldn't really be bothered with the running though, so only did a short run.  It feels like I do need a new target...

Up the glen and back through Roberts Park, run/walk, 2.22 miles, 25:02 mins

A tired run before I started, but it's been a week and the weather was good so I went out.  Come mid afternoon today after walking around much of the day with Marisca on my back I'm now sure it was a good idea, but of course it was good to get the exercise in.  I did run up the glen again which is quite a lot of up, but I needed a sit on a bench once I got there.  I then walked home from Roberts Park.

I need to think about hydration.  I don't like the idea of having to take a bottle with me when I run, but I do need to make sure I have enough in me before starting, especially from first thing in the morning.  At such point, if I reach it, if I even want to reach it, that I'm out for an hour or so and especially further from home, I can see myself running with a camelbak or similar, rather than carrying a tiny bottle in my hand.

No running

It's been a week since I went for a run and it feels like it. With bad weather, friends visiting, sleeping in for the long weekend, and a bout of stomach sickness, I've just not been out and about. Working at home tomorrow so hopefully will get out at lunchtime.

Down the canal to pick up Risky, 1.68 miles, 14:30 (8:37 min/mile)

31 May

A late night last night and I didn't fancy getting up early.  And then it rained most of the day so it wasn't until the end of my working day that I found the time to get out.  A big lunch meant my running didn't feel great, although I enjoyed a couple of bits where I let loose and ran hard: it felt flowing and natural.  Only a short run, and I felt tired afterwards, but quicker than I've managed to date. 

Remember to take some water if I'm running *to* somewhere rather than ending back at home directly... 

Up the canal towards Bingley and back, 5k, 29:10 (9:25 min/mile)

28 May

So, after writing about whether I need goals and plans to keep me going, it's been a week since I've run.  I have been in London for 4 days last week, and staying in St Pancras where there really is nowhere nice to run. It's also been a very hot week, for May.  But that feels a bit like an excuse.

Anyway, I went out this morning, having measured how far I need to run towards Bingley in order to do 5k by the time I get back.  All along the canal, so really quite flat.  I started off quite slowly - probably because my body was still waking up at 6 this morning - so my first mile was 9:45.  It felt much better once I'd turned around, probably a mental thing about out-and-back routes.  There were three separate goose families on the path and I got royally hissed at 6 times, which was perturbing - I really don't like hissing geese protecting their goslings.  I think that helped me go faster on the return leg and dip under 30 minutes for the 5k, as I had to play the gallant goose-tester for a lady runner who was too scared to go past them alone, and once past I think I had a mental notion that I should be seen to be running more quickly.

I also found I had enough energy to really run the last minute or so, stretching my legs out while keeping the cadence high.  That was fun, but pretty exhausting.

Goals

I will be thinking over the next week or two about the need for goals.  I certainly have a purpose in all of this running, which is to be fitter and feel healthier because of it.  But that isn't really a target, and isn't something to aim for.

So, do I need a goal?  It's been fine doing the couch to 5k training plan, and really good that I've just run 5k for the first time, remembering back to the genuine trouble I had running for 5 minutes when I started.  I'm not quite finished the training plan - one more week - but I ought to be looking ahead.  I'm not sure if running half an hour 3 times a week will really keep happening without some kind of framework.  I do have a walking goal (the 3 peaks) which running will help me with.

So I'm thinking about options.
1) Just keep on with that schedule and see how much further/faster I get for the mile and the 5k
2) Find and join a group that will give some continuing impetus and peer pressure
3) Find a 5k race nearby that I can 'train for'
4) Start again with the Commando Fit chaps and see if I can get my level of fitness (all-round, rather than just running) up towards getting a green bib there

C25k: week 8 session 3

28 (+) minutes run
21 May

Well, I decided to run a 5k today.  Down Carlton Road into Saltaire, a full circuit around the edge of Roberts Park, back to the canal and up to the aqueduct, then cross and back through Hirst Wood, up as far as the bakers.  It was nicer to think in terms of a distance rather than time target, and now I have a PB! 30:54 for this one.  It must be quite an easy 5k: largely flat after the downhill, with the only real difficult bit up the bank at the far end of the woods, which I could have avoided with a different path.

C25k: week 8 session 2

28 (26) minutes
19 May

Another run out along the canal.  I timed the mile and it was again 8:45, with the second mile 9:30.  I was hoping for a little faster, and was definitely pushing a little faster than my usual running when I'm not timing.  I then ran home from the lock, all the way up Dallam Road.  Got me home in 26 minutes and too tired and out of breath to consider adding on a block or two to get to 28 minutes!

I'm going out again today and am thinking about a full 5k route.  Doubtless longer than 28 minutes on this pace, but I think I prefer having a distance target than a time target.

C25k: week 8 session 1

28 minute run
17 May

In London again today, and went out at 6 for a run.  2.8 miles over 28 minutes (that's 10 minutes per mile...) along the river.  Had I finished the circuit instead of stopping when my 28 minutes were over I'd have done my first 5k!  Off over westminster bridge, along the north bank to the millenium bridge, then across and back along the south bank.  Lots of runners out, gave me the chance to think about how I'm doing - I feel that half an hour is within my compass now, albeit I was aware of flagging at times, and perhaps the next step will be to feel like I'm running for all of those 30 minutes rather than jogging - a real work out.

C25k: week 7 session 3

25 minute run
14 May

Dragged myself out of bed this morning but it was good to do so.  I feel tired in my legs but fresh on a Monday morning.  I've just found walkjogrun.co.uk which is great for finding routes and for measuring afterwards.  Today I went down to Roberts Park and then ran all the way up the tramway right to the Glen House.  Really proud to have done so, although I nearly fell over by the time I reached the top.  It's a starting point to get better and stronger though.

My run was 2.27 miles, with that uphill, in 25 minutes.  That's 11 minute miles, which feels slow, but I was barely more than walking once I reached the top of the glen.

Incidentally I've just checked on that website the rough mile that I'd measured myself against earlier on, and it comes out as 0.99 miles so I'm pleased with that.

C25k: week 7 session 2

25 minute run
12 May

Writing the day after, I remember having fun running down whichever paths I fancied down in Hirst Wood with lots of jumping off rocks.  But that is a tiring way to run.  In particular my ankles were really aching at the end of the 25 minutes, and still are now.  I think in particular there was a stretch where it was very muddy, a very narrow path, with lots of ups and downs, so I was running on my toes quite a bit.

Am I enjoying this?

On my run today I was musing on whether I'm enjoying this or not.

I enjoy raising my heart rate and the feeling of 'having exercised'
I enjoy feeling virtuous
I enjoy the feeling of improvement - today I vividly remembered struggling to run 5 minutes along the same track that I did 25 minutes run today
I enjoy the challenge to my willpower while I'm running.  Keep going, keep going, keep going
I enjoy having a schedule to follow
I enjoy having something in common with friends and colleauges who run
I enjoy thinking about all the new stuff I could buy
I enjoy being out in the open air and seeing some of the nice countryside where I live
I enjoy the idea of being a fell runner when I'm 64, even if this is a bit far fetched

But do I enjoy running?

C25k: week 7 session 1

25 minute run
9 May

After spending most of yesterday in bed with a stomach bug, it was a risk going out today, but I really really enjoyed it.  A full 25 minutes and it felt easy and natural most of the way.  Well, not easy but easier than I'd have thought.  I ran out towards Bingley through the cemetery and round the river to the canal, then all the way into Saltaire.  No walking, and only started looking at my watch after 20 minutes.  The 180bpm pace felt very fast though, conscious that I need to work on my form a bit more, as my shoudlers also ached through tension at the end. 

So why am I doing this?

I've not really set out my thoughts on why I'm doing this, so here goes.

I'd like to be fitter.  I'm always happier when I'm exercising more.  I love being outside. 

There are lots of reasons, but basically this year is my year of trying to get fitter.  I'm fit enough for what I do, which is walking to work and sitting at my desk, it's playing badminton occasionally, it's chasing Marisca around, it's playing my tuba, it's going hillwalking.  I can do all of that at my current level of fitness, but it doesn't seem enough.

The fittest I've been would have been at Reading where I was playing sport practically every day - badminton, squash, football, unihoc, and random others.  But professional life isn't like that, at lesat where I work.  If people exercise at all it's almost always the gym or running, or is a weekly sport session.  It's a shame, as I always enjoy being active, always enjoy team/competitive sport, and always said I don't like the gym.  Well, I've tried to get involved in sport and it's too difficult to do consistently - becuase of work.  So now I'm running.

I was particularly inspired when given the Free to Run book at Christmas - I'm never going to be an ultra runner, but on reading the book I did wonder whether it was all a bit easier, and a bit more natural and more fun, than my brain made me believe.  So I'm starting out.  Let's see where this goes.

C25k: week 6 session 3

22 minute run
7 May

A morning run and not a good one.  I just didn't feel like being out there.  I didn't manage the full 22 minutes (just under 20) and I walked bits.  I did set off up the glen so there was quite a lot of uphill, but it was a reminder that I should pay less attention to a fixed exercise regime and more to ensuring that my body is happy.

C25k: week 6 session 2

10 minute run, 3 minute walk, 10 minute run
3 May

A sunny early evening, and I decided to go for a run then while the weather was good, and I was pleased that I did.  I've still got to work out my best time for running - I like getting out in the morning but evenings are usually much nicer...

This time I decided to test how much I slow down over the 20-odd minutes.  Still at the Coop House and I picked a short bit of track to run back and forth along.  I tested how far it was to walk and one way was 85 seconds, probably at about 3 miles/hour.  When running I was mostly hitting 84s for there-and-back so I guess I was going about 6 miles/hour, or 10 minute miles.  My first leg was 80s and then I settled into the slower speed.  Just before finishing I tried a burst and did half a lap in 35s.  Interesting that this is only half a minute faster when extrapolated to mile pace than the last mile I tested a few sessions ago (8:45). 

I need more accuracy before I worry about it too much, but timing is fun.

C25k: week 6 session 1

5 minute run, 3 minute walk, 5 minute run, 3 minute walk, 5 minute run
1 May

Out at the Coop House on holiday.  It's in the middle of nowhere and there's not really anywhere to run except the driveway, so I run all the way to the farmhouse and back, which takes the full 20 minutes.  It was really cold and a very stony track, and not particularly comfortable.  First time I've really noticed the minimalism of my shoes, as some stones really made an impact on the bottom of my feet.

C25k: week 5 session 3

20 minute run
30 April

20! minute! run!  I've had my eye on this session since I downloaded the plan.  It seems a big step up from 8 minutes last time and now more than 5 minutes prior to that. 

It was ok, really.  The website for the plan talks about working towards jogging/walking, and taking a (walking) breather in the middle of running is fine, but I was determined to try running the whole thing.  And I did, except for 4 steps after turning around on 12 minutes.  I'll cope with that.  It was good to be able to know roughly the distance I'd cover, as I was running down by the canal and the wood like usual, so I could use a distance targtet as well as a time target.  I did feel that I was going to be sick on about 14 minutes and was really very slow for most of the second half, but from here on I'm increased the time a little and woprking on increasing comfort with that amount of running.

Still, I'm quite proud of myself.

C25k: week 5 session 2

8 minute run, 5 minute walk, 8 minute run
27 April

It's been raining.  It was a very wet run down by the canal, plenty of puddles as well as really interesting shapes as the water has drained away leaving little piles of debris behind.  The path back through the woods was far too wet to really run on: I didn't think it through.

An 8 minute run, first time above 5 minutes, and I was surprised to find it went by fine.  I wasn't puffing and panting at 5 minutes at all.  I did decide to see how far I could run along my mile course to see if I could do 8 minutes, and so my first running portion was 8:45 as I ran the full mile.  Who'd have thought I'd be comfortable running a mile?  Not fast, but yes it was comfortable.  And 1:15 quicker than previously (Although that had some walking too).

Tomorrow/next time it's a full 20 minutes with no enforced recovery walks... gulp.

C25k: week 5 session 1

5 minute run, 3 minute walk, 5 minute run, 3 minute walk, 5 minute run
24 April

Another overnight in London, and this time I did get out onto those mean streets.  Staying at St Paul's so I've been able to run across the millennium bridge and back and forth on the south bank.  It was fine, there were other runners but none made me feel like an idiot, which I was vaguely worried about.  I did go out early (6 o clock) so there weren't many people around.  All in all a success.

Not to be cliched, but people down here are less friendly than up North.  Runners in the North are friendly, although not as friendly as walkers, perhaps 50% will say hello as you pass.  Much the same as caravaners not being as friendly as campers.  There might be something interesting in there somewhere.

I also ran without my ipod for the first time - not deliberately - which was actually quite nice.  A bit more space for thinking, and when I felt my pace slacken I could dig out one of my tunes in my head to keep my cadence going.

C25k: week 4 session 3

3 minute run, 1.5 minute walk, 5 minute run, 2.5 minute walk, 3 minute run, 1.5 minute walk, 5 minute run
22 April

I'm literally just back from my run.  The sweat/rain combo is still trickling down my face.  I tested a couple of things out today.

This was my first run in the rain.  It's been that kind of weekend, and I mentioned last time how the rain had put me off before.  But really, I like the rain when it's not really inconveniencing me (e.g. on the way to work), so there's no reason not to get out in it.  It was a little drizzly when I set off, and boucning along the canal was quite fun to see individual droplets floating towards me.  It's now proper pouring, which was also quite fun, although I started to worry for my ipod.

I also ran just a couple of hours after lunch.  I needed to get out today to stop my training plan slipping (with two days in London tomorow & Tuesday), and events conspired against me both before breakfast (we all slept in until 8!  Unheard of!) and before lunch.  And we're planning early tea with the girl.  I expected it to be far worse, e.g. stitches and sickliness, but it was indistinguishable from any other run on that score.  So worth knowing and experimenting with further: it is difficult to find the time if proximity to meals is a big constraint.

One last thought.  I had to put an extra loop into my run today.  Same way along the canal, but coming back on a farther fetch by the river instead of through the wood, and I still had to put a loop in through the wood and run almost all the way home.  Obviously I'm running for longer than I used to, but it's a great feeling that I'm now going a fair bit further than in my previous 20 minute sessions (and half hours when I was mostly walking under the Merrell plan).

C25k: week 4 session 2

3 minute run, 1.5 minute walk, 5 minute run, 2.5 minute walk, 3 minute run, 1.5 minute walk, 5 minute run

20 April

A few days since my last session due to being away in London with work.  I took my kit but I don't quite seem brave enough to run in the middle of London, even along the south bank near my office.  I blamed the rain but that's not really the problem.  I still haven't really run in the rain yet, I'm sure it's not as bad as all that.

So I was looking forward to the run today but once I got started I nearly turned back.  It just seemed like so much effort.  After the first stint though I carried on without a problem.  The pattern seems to suit me and the recovery time is certainly plenty, it's just about getting my breath back really.  I am tired after the 20 minutes or so though.

I went out along the canal and have subsequently measured (using google maps, so it's inaccurate) that I went 1 mile in the first 10 minutes, and then the reverse took 10.5 minutes.  I messed up my timings slightly so the first mile included 2 minutes of walking and the second mile included 2.5.  I suppose it suggests that my running was slower on the way back, which I'd expect and experienced as I got more tired.  It's also downhill on the way back, although not much of course as it's a canal.  There's a bridge to cross and a ladder of 2 locks.  

Anyway, I'm pleased to have a time for a mile under my belt, albeit with restricted to walking for some of it.  Something to work on - I've no idea how slow 10 minutes a mile is (it sounds very slow) but that doesn't matter, as I'm only really racing myself.

C25k: week 4 session 1

3 minute run, 1.5 minute walk, 5 minute run, 2.5 minute walk, 3 minute run, 1.5 minute walk, 5 minute run
16 April

Quite a convoluted schedule.  It's a lot of running - a full 16 minutes - and recovery time is down to half of the running time, so it's quite a big change from last week.  I went up the side of the glen today, and it was great to do so.  My first 5 minute stint took me from just beyond the coach road all the way up to the boulders at the top, along the traverse cut-back path.  It was really tough and I kept wanting to stop and just breathe, but I ran out my 5 minutes and kept moving once on the top.  Some mental fortitude required! I was hardly running at pace, but certainly was doing more than just walking.

Now, sat at my desk later on in the morning, I'm feeling the effects of my morning run, feeling tired in my legs and back and in need of lunch.  I suppose it's a good thing, as it does show I'm now pushing myself.  I'll definitely take a rest day tomorrow before picking up the next session.

C25k: week 3 session 3

1.5 minute run, 1.5 minute walk, 3 minute run, 3 minute walk, twice
15 April

A Sunday morning rolling out of bed and into my running stuff.  It was a frosty morning but with full blue skies so it felt really great to be out, with the bluebells out in the woods.  I can't wait to step up the distance again, and I'll be up to 5 minute runs from tomorrow.  This week has been quite short: the start to end run training portion is only 15 minutes, as opposed to 19 last week and 21.5 next week.

Tomorrow will be a challenge.  Before starting this plan I got up to 5 minute stretches as part of 30 minute walks, but tomorrow has two 3 minute and two 5 minute runs in.  Will be interesting to think about recovery during the walks.

C25k: week 3 session 2

1.5 minute run, 1.5 minute walk, 3 minute run, 3 minute walk, twice
13 April

Another good run.  I was breathing heavily but it didn't feel laboured.  The 3 minute portions felt absolutely fine, but I must remember to measure my intervals by how far as I expected to go rather than by how tired I feel - I don't like looking at my watch and being unpleasantly surprised, just because I was feeling a little tired.

The run today was the other way, into Saltaire along the canal, a jaunt around Roberts park, and then back along the river.

C25k: week 3 session 1

1.5 minute run, 1.5 minute walk, 3 minute run, 3 minute walk, twice
10 April

The evening sun was behind me as I ran back along the canal today, which made it feel really nice to be out and about.  That should be at least half of the fun of running.  Another improvement too, as I ran my second 3 minutes from Hughes all the way to the top of the steepest part of Dallam Road.  I wasn't expecting to be able to run up the steep stuff.

C25k: week 2 session 3

1.5 minute run, 2 minute walk, 6 times
6 April

A lovely run, before lunch on a day working from home.  I left my normal route and went instead past the canal down to the river, and then back up into the woods of Shipley Glen.  It's an ambition to be able to run up the side of the glen with aplomb.  Today I ran into the woods, up and down over to the small reservoir, which was looking lovely, and then up the side of the glen onto the top.  Perhaps luckily, the steepest part was while I was on a walk rather than a run, but that did mean I didn't really get my recovery time.  I then came down the steep slope by the Glen House, which was also fun, skittering down with fast legs.

C25k: week 2 session 2

1.5 minute run, 2 minute walk, 6 times
5 April


I had more stitches today, and find them really uncomfortable.  I had no puff at all!  It was another early morning run but I did drink a whole glass of squash before setting out, so the stitch may be due to the sloshing.  It seems incredible that there isn't a scientific consensus of the causes of stitches.


On the plus side, I ran all the way up the bank into the wood.  It's maybe 10m height gain, and is very steep, but I kept my leg speed up and found myself at the top.  I'm pleased with myself.

C25k: week 2 session 1

1.5 minute run, 2 minute walk, 6 times
3 April

The longer running time felt fine, not a problem.  It was nice to be out early in the morning when the day is fresh and new, but I felt more tired than last time when I was running before lunch or before tea.

C25k: week 1 session 3

1 minute run, 1.5 minute walk, 8 times
2 April

A nice run, and definitely further than I went on day 1.  My standard run here is to have a warmup walk down to the canal, then out west along the canal to the first bridge, after the aqueduct.  Then back up the bank into Hirst Wood and along the track back to the lock, then back up home.  It's a nice mix of some flat canal path running and some woody trail running, and then with a steep hill home for good measure.  The full circuit is about 2 miles, but I don't run most of it... Yet...

Physically, I'm really aware that my breathing is bad.  After about a minute I'm breathing too heavily to feel I could continue for much.  Either I'm not really breathing for that time, so am operating anaerobically, or I'm going far too fast.

C25k: week 1 session 2

1 minute run, 1.5 minute walk, 8 times
31 March

It felt comfortable today, I thought about pacing a little bit.  I was out running near Harmby, which was fun.  Still thinking about form, and probably over-thinking it.  Remember this is about natural running, so the short strides should be real steps.  I think I'm swinging at the knees sometimes rather than a normal step from the hips, as I'm trying to keep my upper body static.  Just be natural...

C25k: week 1 session 1

1 minute run, 1.5 minute walk, 8 times
30 March


I started too quick, thinking about the 1 minute bursts rather than the 20 minute duration of the exercise.  I'm also working on my form, again more of this later, but here I am working on cadence for barefoot running.  I should try concentrating on landing my feet under my centre of gravity, and just swinging my legs - don't try to bounce as I would have done in old jogging style.

Starting the couch to 5k

More on my motivation later, but for now I'm putting up my current progress through the Couch to 5k training plan.  This'll be my main training plan, which will get me from 'not a runner' to 'a bit of a runner'.  By the end of the 9 weeks I ought to be able to run 30 minutes.  I'm currently 3 weeks in and the most so far has been 9 minutes over the space of 20, so it's a gentle intro.  Thoughts typed up from initial scribbles, to follow.

A new blog

Welcome.  Another blog for nobody but the author.  In here I will detail my running exploits during 2012, a year in which I intend to Get Fitter.