C25K Week 9

I wasn’t really in the mood for running this weekend. It had been snowing last week and the temperature in my flat had been so low that the condensation on the inside of my windows had frozen. Getting warm and staying warm had been a real problem this past week, so needless to say, I wasn’t really in the mood for getting cold again!

Luckily though, I noticed my downstairs neighbour going out early, so I figured I could use the treadmill without disturbing anyone – the machine itself isn’t particularly noisy, but I doubt she would appreciate half an hours worth of running going on right above her living room.

The trouble with using the treadmill, apart from the fact that you miss out on running outside, is that my treadmill isn’t very accurate in terms of measuring speed and distance. Luckily my new Garmin is very clever and seems to have some idea of distance even when you’re running on the treadmill – probably because it measures steps or something, but I’m not really sure how it works.

Anyway, knowing that neither the Garmin nor the treadmill would be particularly accurate, I decided to go with whatever gave me the slowest time. That way, I should be doing at least 5K and hopefully a bit more to make up for running indoors.

This approach seemed to be about right. I figured it would have taken me sometime between 35 and 40 minutes to run 5K outside at the moment, so when the treadmill hit the 5K mark in under 35 minutes, I kept going until the Garmin agreed that I had completed the distance.

In the end, according to the Garmin, I completed 5K in 37:57, which I think is probably about right going by my current form. Either way though, it didn’t matter that much as I knew that I was still making progress in terms of time on my feet.

Next weekend, I hope to get outside and will aim to run for 40-45 minutes straight as I begin to prepare for my 10K race at the beginning of May.

How’s your running going? Has your training been affected by the weather this past week? Did you get a run in this weekend? Please share your thoughts in the comments.

 

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It’s Been A While…

It’s been a while since I last posted, or ran for that matter, so I hope you are all doing well.

Despite my best efforts to keep training over the last twelve months, things came to a bit of a standstill… literally. There are too many reasons to go into and it’s not that interesting anyway, so the short story is that I needed a break. A complete and total break from running… and I feel much better for it.

Now though, with a new year approaching, I made the decision to start up again – the training, the blog and the whole getting fit thing. So tonight when I got home from work, I decided to dust of the old treadmill (and yes, there was a lot of dust!) and see how it felt to have a bit of a run. And it was only a ‘bit’ of a run.

I’ve come to the conclusion that my treadmill doesn’t work in either miles or kilometres, but somewhere in between, so for the purposes of tracking progress, I’ll refer to the distance as TMUs (treadmill units).

I decided that I wanted to cover at least a mile so I knew that 1.6 TMUs would be enough and set off at a good steady walking pace and then had a go at a bit of a jog to see how it felt. Surprisingly, it didn’t feel too bad but I didn’t want to risk aggravating the old injury so I went back down to a walk to finish.

In the end, I covered the 1.6 in 18:49 so I was happy with that for now.

At this stage it really is just about testing the injury and building up strength, so I plan to mix things up with a bit of work on the exercise bike, treadmill and maybe some nice long walks if the weather permits. Then, all being well, I’ll look at starting a 5K program in the new year.

How has your running been going this year? Please share your thoughts in the comments.

Time To Hit The Restart Button

restart2016 has been an odd year for me in terms of running. I had big ambitions and had to push myself hard to achieve them, but it wasn’t much fun. I was tired, I was struggling and was barely able to achieve the minimum that I had set myself, so in the end I just stopped. I didn’t run, didn’t blog and barely logged on to see what everyone else was doing. I just couldn’t face it. I needed a break, so I took one.

But now that I’ve had some time off, enough time to miss what I really love about running, I figured that the time is right to hit the restart button and get back to Couch To 5K… and stick to it.

This time round though, things are going to be different. I’m not going to think about races, or parkrun, or PBs or anything like that. I’m just going to run to get back in shape. For the most part, this will probably be on the treadmill, as I found the cold air really played havoc with my breathing when I did the Poppy Run in November, but that’s ok. I’m not making any apologies for running indoors. Not this time.

My goal, my one and only goal is to be able to run 5K without walk breaks. That’s it. Nothing more.

Of course, that might change later on, but for now I’m going to try to be sensible, take it easy and stick to the program for the next nine weeks and see how it goes.

So, this afternoon, I completed W1D1 on the treadmill. 30 minutes of walking and running and walking. Not difficult, but got the old heart rate up again for the first time in over a month, so it’s a start.

How’s your training going? Have you set any running goals for 2017? Please share your thoughts in the comments.

 

Time To Sign Up For Another Race

screen-shot-2016-10-05-at-21-25-01Since the treadmill running seems to be going well this month (so far), I decided to do something that I said I wouldn’t. I signed up for another race!

It’s only a 5K, so I know there won’t be a problem completing the distance, but I will have to get some outside running done to prepare for it. Perhaps I’ll revisit parkrun again? I’ve been meaning to do that for some time.

The race is The Poppy Run on 6th November (Remembrance Sunday) to support The Royal British Legion, so it’s all in a good cause. You get a nice medal and a t-shirt too, so that’s a nice bonus, but a two minutes silence followed by a run in memory of the fallen seems like a good way to honour and give thanks to those who fought in the two world wars.

On a lighter note, back to this evening’s run. I’m trying to run every day in October and promised myself I would try to run 5K every Wednesday as well as at the weekend to get back into a routine with my running. So, 5K it was. On the treadmill of course!

I thought I would feel pretty tired after running every day this month (so far), but I felt strangely energetic. So much so that I ramped up the pace for the final running section and completed the 5K in 30:49. I still used a 7:1 run/walk ratio, but in hindsight I could probably have added a bit more running. Next time perhaps…

How’s your running going this week? Have you got any races coming up? Please share your thoughts in the comments.

First of the Month

keep-calm-and-get-faster-quote-cdToday is that start of a whole new month and I’m feeling pretty good about this running lark. OK, so I didn’t manage to run as much as I’d planned in September, but I did managed at least one run a week, so that’s something of a routine, right?

And I even managed to achieve September’s goal of running 5K in under 35 minutes, with a nice 34:01 on the treadmill last weekend.

So, this month I need to up my game a little bit more. Knowing how hard I’m finding it to get back into a routine, I’ve decided to just add one more run per week. I’m already running every weekend, so I reckon it wouldn’t be too hard to make sure I run on Wednesdays too.

I’m still aiming for my sub-30 5K, but as I’ve not managed to run as much as I would have liked, I’m going to start upping the distance on the weekend run by half a mile each time to try to build up my stamina. Also, it will help to push myself a bit harder as running on the treadmill is a lot easier than running outside.

I started off this morning as planned, with a 3.5 mile run using a 7:1 run/walk ratio, resulting in a time of 36:14. I also noted that my time at 5K was around 32:23, so it was good to see a big improvement there too.

How’s your training going? What are your running/training plans for October? Please share your thoughts in the comments.

 

Running For Fun

It’s so nice not having a race to train for at the moment. OK, so I still have a goal and a plan to reach it, but the pressure is off and, strangely, my lack of upcoming races is giving me the motivation to get off my backside and run!

Under normal circumstances (i.e. having a race to train for) I would feel guilty about running on the treadmill instead of going outside, but not today. Today I was supposed to have a 5K run outside, but I didn’t feel like it, so I ran inside instead.

My goal was to run 5K in under 35 minutes, so I upped my ratio to 5:1, keeping the pace nice and slow. It felt good and I could have done more and could probably have gone faster, but I knew I would pay for it later. So I stuck to the plan and finished on pace at 34:46.

How’s your training going? Are you running for fun or working towards your next race? Please share your thoughts in the comments.

 

Getting Some Miles In

What with all of the excitement of the Euros and Wimbledon, I haven’t managed to get much running in this week and, with some big matches this weekend, I was getting a bit concerned about my already haphazard training plan. But then I remembered… I have a treadmill!

Yes, running while watching TV has become one of my favourite things to do. So, I set up the laptop on top of the ironing board and tuned in to watch McEnroe (the younger) and Bahrami take on Woodbridge and Woodforde in the Gentlemen’s Senior Doubles Invitation. Bahrami’s antics on court were certainly entertaining and gave me something to focus on while trying to complete my 10K.

My strategy was to run 0.9 miles and then walk 0.1. This seemed to work pretty well and I was able to stick to the ratio throughout the run, finishing the 10K in just over 1:08.

As I’m only 7 weeks away from Race Day, however, I really need to be getting more miles under my feet. So, after a bacon sarnie and a bit of bimbling around, I decided to watch the Women’s Singles Final with a second 10K.

My legs were pretty tired after the earlier run, so I decided to change the ratio to 0.45 miles running and 0.05 walking. The time would be about the same if I could stick to it, but I figured it might be a bit easier on the old legs.

The first 3 miles were a bit of a struggle, so I decided to take it mile by mile and see how it went. I even considered reducing the ratio, but then I remembered that saying about how running is more mental than physical and realised that what I really needed to do was to knuckle down and start training my mind to not give up.

So, again, at about 1:08 I completed 10K, and just in time to see Serena win the match while I was doing my cool down walk.

I also did another 5K on the treadmill yesterday evening, which gives me a weekly total of 25K so far. Not bad for a week without running! I may even do the same thing again for the Men’s Final, but I’m not making any promises!

How’s your training going? Did you get your running done this weekend? Please share your thought in the comments.