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.