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.
Monday, 30 April 2012
Friday, 27 April 2012
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.
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.
Monday, 23 April 2012
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.
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.
Sunday, 22 April 2012
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).
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).
Friday, 20 April 2012
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.
Monday, 16 April 2012
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.
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.
Sunday, 15 April 2012
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.
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.
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.
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.
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.
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.
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.
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...
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.
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.
Saturday, 14 April 2012
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.
Subscribe to:
Posts (Atom)