liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Tuesday I got to the gym really late, so only had time for a 20 minute run before the gym closed. But I managed to do the whole thing at 8 kph, and I know from experience of going through C25K that once you can do 20 minutes continuous you can usually just keep going. 2.7 km in 20 minutes, therefore.

Which meant I was feeling confident today and went for a full 2 miles (3.2 km) at pace, so that's 2 miles in 24 minutes. Managed that without too much trouble, walked to recover for 4 minutes instead of my usual 5, and then did the last 10 minutes or so at 8 kph again. That made my time slightly faster than I've managed before, 38'43''. I think I'll try to go for 30 minutes at 8 kph next, and then build up to 40 minutes fairly fast if that goes well.

Yay progress.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Tried running 5K at 8 kph again today. I increased my pace intervals to 15 minutes instead of 1.5 km, with a 10 minute recovery interval at 7 kph, and that was doable. That gave me a total time of under 39 minutes for the distance, so a PR. And I ran a whole 2 km continuously at 8 kph, which for one thing makes me feel like I realistically say that I can run at that pace. And for another gives me my first actual unarguable 12 minute mile, so yay.

I really hope I can manage to get at least some runs in over the Christmas period, but if I can't, that felt like a satisfying note to end the year on. My attempt to build up my stamina for running 5K at 8 kph so far seems to be going better than the other half of my self-designed training programme, the one where I'm trying to redo C25K with the running intervals at 10 kph. But I expect the latter is probably helping, even if I'm finding it a struggle to get past week 3.

And the gym was nearly empty as all the students have gone home, and I was watching a buzzard wheeling and plunging in the winter sky outside the fitness room windows. Given I can't run outside at this time of year, that felt quite nice.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Thursday I tried to run my treadmill 5K at 7.7 kph (a tiny increment over the 7.5 kph I'd previously managed, cos one advantage of treadmills is that they let you do that). I gave up halfway, though, not because I was really struggling but because I just psychologically couldn't face another 20 minutes of running. I wasn't feeling entirely well, though, which is some excuse. So today I tried again, and made it through at 7.7 kph. I definitely feel like I'm pushing myself, but also that if I am determined I can do it. That gave me a total time of just over 39 minutes for my 5K, which is the fastest I've managed so far.

Milestone

Sep. 8th, 2014 10:52 am
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Finally finally finally, I don't know how long I've been edging towards this and not quite making it, certainly over a year, I actually ran 5km in under 40 minutes yesterday. I am absolutely over the moon about this, I was starting to think I'd never ever hit the "beginner" pace of 8'/km.

Thursday I went for my usual regular run near campus, the second half of which is uphill. It wasn't great, I was struggling for much of it, and just barely scraped 3.5 km in 30 minutes. Then Sunday I very nearly didn't get out at all, it was very tempting to say we were too busy packing for our big housemove on Wednesday. But [personal profile] jack encouraged me, pointing out that an hour's break and some exercise would do us good.

We ran along the west bank of the Cam northwards from Penny Ferry, a route that's pretty much all straight, paved path along the river so probably easier than any of my other regular routes. No traffic, no awkward junctions, most especially no hills. And I set out with the aim to keep up a steady pace, and was getting time checks from Runkeeper telling me I was going faster than I have for a while, but wasn't feeling exhausted or as if I was over-stretching myself. 2 km in under 16 minutes... halfway point under 20 minutes... exceeded my PR with 3.8 km in 30 minutes. And I was able to keep that pace for the last 10 minutes back to the car, meaning I actually finished the whole distance in under 40 minutes, woohoo!

It wasn't perfectly steady, the first km or so was faster than I thought I'm capable of, then I got gradually (but only slightly) slower and slower over the middle section, and I did speed up for the last 500m to make sure to hit that round number target. Still, I was pretty close to the intended 8'/km for most of the run.

I've been promising myself that if I ever managed 40 minutes I would start signing up for parkruns and charity 5K races. And that I'd give myself a present of something better at measuring my scores than my over-sized smartphone. I am thinking probably one of the newer Fitbits, but maybe even a GPS watch.

I think my next goal has got to be 7½' /km, which would mean improving my times to 4 km in 30 minutes and 37.5 minutes 5K. I think I do have more in me, though; Sunday I felt like I was limited more by the strength of my legs than by my lungs and I generally find that improving the muscular power of my legs goes faster than improving my cardiovascular fitness.

5K PR

Aug. 6th, 2014 09:21 pm
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I couldn't face running uphill this evening, so I continued on along the railway instead of turning round at the halfway point. This has the downside that I end up about 2 miles from home at the bottom of a big hill, but the upside that the second half of the run is much nicer than the first.

I kept a steady pace of almost exactly 8½' / km throughout, giving me an overall time of 42'40'', about half a minute faster than my previous PR. Actually improving is so gratifying, let me tell you!
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