rmc28: Rachel, in running tshirt and leggings, holding phone and smiling into mirror (runner5)
[personal profile] rmc28
I was away on holiday last week, and opted not to pack my running things.  So today I did week 3 session 1 of Zom25k, and it just takes too long.  The episode length is about 45 minutes, and with changing/showering time, that ran me well over my lunch hour.  I felt pretty good afterward, in particular in letting myself run for rather longer periods than I'm used to in one go at the moment.  But I just can't spend that much time away from my desk.

I still like the story-content but the training pattern is only so-so for me.  I might listen through the training episodes for the story while doing longer training runs on weekends.  But for my weekday runs, I'm going to go back to the main app, and just do 30-min runs.  (the only episodes that went seriously over 30 minutes were those where I had unusually long tracks pulled out of the running playlist, and I've removed all those now).

Zombies Run 3 is due out "in April" so I'm busy using up all the content I've already paid for until ZR3 is out and the pricing for season 2 & 3 episodes is clearer.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
It's taken me a bit longer to complete week 2 of Zombies: 5k training.

The training is still (to me) very light: walking, 5x running drills, "free form run".  This week the running section of the running drills goes from 15s to 30s, and heel lifts are added after each running section.  Heel lifts are: standing still, raising up onto toes and lowering back down.

Now, the first thing that occurred to me is that these are useless if you are on a treadmill, and the second thing is that they aren't great if you're running outdoors on a path that other people use (i.e. my lunchtime run) because people running/cycling behind you aren't going to expect you to suddenly stop and do exercises.  And the third thing that occurred to me is that my balance is a bit dodgy and I don't really like doing these heel lifts.

I started running for some of the 10 minute free-form time.  It's very unusual for me not to be running on a schedule, and probably good for me to be focusing on how I feel, how my body is coping with this running, is it perhaps time to slow down or stop now.

Anyway in the freeform part of session 2, my left calf suddenly hurt sharply, in a way it never has before, so I stopped running and walked the rest of the way.  I rested for a few days, and after it seemed to be better I did a long training run, in which it started aching again some way in, but not badly. 

So I took a week off running, rested, stretched, massaged the dodgy calf, and did some more running again this week.  This time, when I did session 3, I skipped the heel lifts.  I don't have proof that they are what (over)stretched my poor calf, but the fact remains that I've done C25k and lots of running without ever hurting my muscles like that, and suddenly after doing heel lifts which work the calf, it goes ping.

I did another long training run yesterday, and again the calf was fine until a few km in, then it ached sharply at first, and then settled down to a dull ache so I felt able to continue to the end of my run.  But basically I'm eyeing those stretches very dubiously.  They may work for many people but they clearly don't work for me.  I don't think I'll be doing the mid-run stretches that get introduced in the rest of the training (knee lifts next week).

Next week seems to have a sudden jump to a 5 minute run in the warm up, which seems a bit of a challenge after just doing little 30s running drills. I'm not sure I'm convinced about the get-beginners-running aspect of this app, though I'm still enough of a sucker for the tell-me-more-story bits to work my way through.

rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
Last week I did the three runs that make up week 1 of Zombies 5k Training.

They seemed much more gentle than the C25k app I used last time: 10 minutes to warm up, then 10 lots of walk 1 min, run 15s, then 10 minutes "free form run" i.e. walk or run as you prefer. As it was my first week trying to do three easy runs plus a longer one at the weekend, I preferred just to walk.

I enjoyed the little bits of extra "around Abel township" content, got to know a few people a bit better.

I was amusingly incompetent with settings and failed to get any meaningful pace data out of the first week. Tip for other users: make sure you tick either GPS or accelerometer, it's possible to do the sessions without either.

My main worry looking ahead is that the lovely gentle start must mean ramping up faster later; also from the workout descriptions, the sessions get longer in later weeks, which will be a squeeze to fit into my normal lunch hour.
rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
(I ran a half-marathon last weekend.  I'm still bloody proud of that; also that I was physically able to run again by Wednesday, but logistically couldn't manage it until yesterday.)

Yesterday I set out to run 10k - it ended up being more like 11k because of phone faff, but no big deal. It was really in two parts: the first was another Galloway Magic-Mile run taking ~3 miles/5k, and the second part, was a 5k "race mission" from Zombies Run season 1.

The Magic Mile went ok: the fast mile is always a bit horrible because it's running right at my limits and it's meant to be, but even so, I find myself unenthused about doing it very often.  I had to walk for at least five minutes afterward before I stopped wanting to be sick.  I didn't get the times out of RunKeeper till I got home, but I covered that mile in 9:37 which is nearly 40 seconds faster than the last one I did, back in January.  That also translates almost exactly to a pace of 6min/km which would let me do 5k in 30 minutes.  If I could sustain it for 5k, which currently: hell no.

Anyway, I have a new faster training pace of 9min/km, which indicates run:walk intervals of either 30:45 or 30:30 (it's 14:30 min/mile so exactly halfway between the two).  I'll stick with 30:45 for now as I already have a tendency to go too fast when training and then regret it towards the end of a long run.  I'm going to use this for the next 12 weeks, for the next two half-marathons I've signed up for.

Once I'd got back up to running gently and had covered the first 5k of my route, I fired up the race mission. This fitted nicely in after episode 13 and followed up one of the plot threads that seemed to have been ignored in the main season.  There is a choice to use GPS or "constant pace" to estimate the distance covered.  My phone is known-unreliable at calculating ZR distances on the fly (though the run once uploaded to Zombie Link is accurate enough) so I gave it a hoped-for pace of 8 min/km but I actually ended up running slower than that.  The mission completed in pretty much exactly 40 minutes but as with standard ZR episodes let me carry on running until I told it I was done.  The main difference from standard is that the audio dialogue didn't fit in between music tracks, but just lowered the music volume and came on when it wanted to, I think at appropriate "distances".

The plot apparently continues in the 10k and 20k race missions.  My training plan will let me run these in the next few weeks and I'm looking forward to it; there's also a little pack of another 5,10 & 20k races I can buy for a small amount and I probably will.

From tomorrow I'm planning to make the shift from twice weekly lunchtime runs to thrice-weekly, and I'm going to do it by working through 24 episodes of Zom25k.  This is partly to make the increase less challenging, and partly because I want to use another go through c25k to try to get my short-distance speed up, but the main reason is I want to hear the extra story content. [overly honest fitness methods?]

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