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
I procrastinated on going running today but when I did go out it was actually pretty good. I feel like I'm getting back to a stage where I'm improving again. I managed the longer intervals, 2 x 17½ minutes at 8 kph, without too much trouble. That gave me a total time equal to my PR of 38'58'', and I'm not expecting to get much faster until I can actually run the full distance at pace, but that's starting to feel attainable now. And when I run at the top pace that's properly sustainable is when I'm most likely to get a post-running buzz, which indeed I did. Next mini-goal: 20 minutes continuous at 8 kph.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I've been finding it really hard to run even twice a week lately, and it's hard to identify exactly why not, just one little thing and another. I did one run last week, 15 minutes at 8 kph, 5 minutes walking, 10 minutes at 8 kph, giving me another 3.8 km in 30 minutes. And then I was on my feet all day on my running day, so I decided to do exercise bike instead. I couldn't find a position to sit on the bike that was comfortable for my back, so I think I won't try that again.

This evening I ran a full 5K for the first time in a month, albeit still with walking breaks. I'm reasonably pleased with my time of 39'36'', since that was made up of 15 minutes at 8 kph, 5 minutes walking, and another 15 minutes at pace. Those felt easier than last week, and I felt up to a 2 minute sprint at the end to bring my time under 40 minutes. I think I'm getting back to a level where I can run at 8 kph sustainably, so I'll keep on working up to the full 5K.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
This has been an awful week in which I didn't even manage to run my minimum twice. And running is still just hard; I've been doing 10 minutes at 8 kph followed by walking intervals the last several times. Today I pushed myself to do 12½ minute running intervals instead, and it really was a push, it was right at the limit of what my lungs can do. Still, I completed it successfully, and I ran 3.8 km in 30 minutes, and I even got a bit of an endorphin buzz at the end. Onwards.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Well, so much for my grand plans of increasing my pace interval to 20 minutes today. Everything about this evening was a struggle, and I think it was really my lungs not cooperating, rather than just being lazy. I just about pushed myself to run 10 minutes at 8 kph, then a 5 minute walking recovery, and a second 10-minute run. So that was fairly miserable, but I hope it's keeping my fitness up.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
It's scarily cold out, so even just walking to the gym my lungs weren't feeling great. And the campus gym doesn't have aircon, they just open the windows a crack, so I was breathing in freezing cold air, which is the thing I was trying to avoid by running in the gym. So I wasn't sure how today would go, but actually once I got going the running was ok.

My goal was something I was fairly sure I could achieve, namely to run two lots of 17½ minutes at 8 kph. And this pace is definitely getting more doable, I was working hard but never struggling. 5-minute walking interval in between, giving me a time equal to my PR over the distance, a second under 39 minutes. I think it's still good for me psychologically to have achievable small increments at the moment, so I'll probably go up to 20 or 25 minutes next time, rather than trying to do the whole thing and risking failing.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I ran two lots of 15 minutes at 8 kph today, walking breaks in between, and completed the 5K in 39½ minutes. I feel like I'm getting over the hump and I probably am capable of running the whole distance at my new pace. But I'll keep on incrementing gradually, I'll try for 17½ minute running intervals next time.

The Zombies! Run plot is getting pretty exciting (up to S2 mission 14). I just wish it weren't so hard to hear Archie when she's such a major character.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I found running a struggle today, both getting out to the gym, and actually completing the run. I managed two lots of 12½ minutes at 8 kph, but I didn't manage to run slowly during the recovery interval, I was finding things hard enough going that I let myself walk instead. That gave me a total distance of 3.8 km in 30 minutes, which is sort of a PR except that I've done a couple of 5Ks faster than that. Anyway, progress I think.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I listened to [personal profile] rmc28's sensible advice and stopped feeling guilty about taking walking breaks at the moment. Having dragged myself out in the sleet and darkness to get to the gym, I ran 10 minutes at 8 kph and recovered for 5 minutes by walking, then did that a second time, then ran for a couple of minutes at the end at pace because I wasn't struggling so much with the recovery as on Monday. So that gives me 3.7 km in 30 minutes.

My lungs are feeling a lot better, I think I'm getting my fitness back or getting over minor respiratory crud. I think I will try going back to running slowly in my recovery intervals instead of walking, but still stick to 30 minutes rather than the full 5K.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
My lungs felt somewhat better today but I didn't want to push myself too much, so I did 7½ minute intervals at 8 kph, with 5 minute walking breaks. I felt I wasn't properly recovering during the breaks, but anyway, I'll keep on being gentle with myself until I recover my fitness, I suppose.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
The Christmas break I managed to run twice in three weeks, which is not great, but the main reason is that the middle of Christmas was the wrong time to sort out ways to run when I'm in Cambridge and it's too cold outside. I was doing really a pretty decent amount of walking, at least a mile every day, walking into town and back most days, which is between 40 minutes and an hour each way depending on where in town, so I hoped I was maintaining my fitness at least somewhat. The first week back at work running just didn't happen; I hiked up a big hill on Sunday, and played a bit of Ingress (which is really good for making sure I'm not completely sedentary even when I don't have time to run), but other than that, having got out of the routine I couldn't make myself start again.

So today I dragged myself out, just barely. It was sleety and dark and horrible even just walking to the gym, which didn't help. I left it to the last possible minute to be able to leave the house and get a run in by a reasonable time in the evening, which is the last day I can run and get a second run (let alone a third) in within the week.

I wasn't feeling great, a bit coldy, but I told myself, if I keep saying I'm "sick" when it's this minor I'll never restart my regular running. That may have been a mistake, because in fact my lungs really weren't coping with running. I hope that's incipient cold and not that all my fitness has evaporated in the past month. So I did intervals of 5 minutes at 8 kph and 5 minutes walking, which on the one hand should be easy for me, but on the other was putting me pretty close to getting asthma, so I think that was a reasonable compromise between giving up too easily and pushing myself too hard. 3.5 km in 30 minutes.
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
Total running fail in the past almost two weeks. One of the days I couldn't run I managed to follow [personal profile] rmc28's good example and went for a nice brisk energetic walk instead. I didn't track it, but I walked for about an hour and I'm fairly sure over 5 km. Apart from that, nada.

Today I had another go at week 3, and managed to complete all the 10 kph intervals. The second long one was a struggle, so instead of giving up I held on to the front of the treadmill, so I count that as a win. I think next time I'll try something in between week 3 and week 4, so alternating intervals of 3 minutes running and 3 minutes walking.

5K: 39'15''

Dec. 4th, 2014 10:01 pm
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Today I increased my intervals of running at 8 kph from 10 minutes to 1.5 km, with 750 metres of slower, 7 kph recovery sections. That was intense but fine, I completed the distance in 39'15''. I think I am getting to the point where doing the whole thing at 8 kph is realistic, but sticking to really small and doable increments is good for me psychologically, especially when I'm having such a hard time with the C25K restart. So my goal for next week is 15 minutes fast / 10 minutes slow / 15 minutes fast.

Struggling

Dec. 2nd, 2014 09:11 pm
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I had a go at week 4 on Thursday and, not even slightly. I just about managed 3 minutes at 10 kph, and then I was in no way recovered in the 90 seconds walking break. So I thought, ok, week 4 is too hard, I'll try alternating 3 minutes running and 3 minutes walking four times, cos that's about half way between week 3 and week 4. But by the end of 3 minutes walking I was still really struggling for breath, and pretty close to full-on asthma, so I gave up at that point. I am not sure if there's any specific reason why I managed 3 minutes before but couldn't on Thursday, I suspect it may have been that the 5 minute walk wasn't enough of a warmup to attempt something right at the limit of my ability.

So today I dropped back to week 3 and... didn't manage to complete that either. I did 90 seconds, 3 minutes, 90 seconds and just gave up halfway through the second three minute interval. Maybe I could have completed it and just ran out of willpower, I'm not sure. Again, I felt like I was close to asthma so I think I was probably right to stop short. So I'll keep doing week 3 until I can properly manage it with the running intervals at 10 kph.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Ended up having to postpone my run by a day again, due to a work crisis yesterday evening. So I won't fit in a third run this week, which is partly because in the cold weather I don't have a good way of running at weekends when I'm in Cambridge.

Today I moved up from running at 8 kph for 1 km, to running at 8 kph for 10 minutes. And that was doable, with recovery intervals of 7.5 minutes at 7 kph. That gave me a total time of 39'37'', trivially faster than the previous run, but with 25 minutes at the faster pace instead of 23.5 minutes, and longer sustained runs. So I think that's a meaningful improvement.

My lungs were ok but my calves started aching a bit towards the end. It's always interesting when I get to a level where my speed is limited by my muscles more than my lungs. Hopefully more alternating 5K runs with fast C25K intervals will continue to build up my strength, though.

Next time I think maybe 1.5 km fast sections, which should take only a bit longer than 10 minutes at this pace.

Week 3

Nov. 21st, 2014 12:32 am
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Ended up postponing yesterday's run to today, so I didn't quite make my three in a week. But I'm not far off, I did three runs in 8 days.

I wasn't sure if I would be able to, but I managed both the 3 minute runs of week 3 at 10 kph. 90 seconds isn't quite long enough for me to fully recover, but I just about managed to keep going anyway. Total distance 2.4 km, because the actual length of the workout in week 3 is quite short. My lungs are a bit cross with me but no, it was worth it, I actually can run for 3 minutes at 10 kph, without being completely exhausted (witness the fact I managed it a second time!)
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Today I tried running at 8 kph, and that definitely is too fast to be sustainable for me still, it wasn't just a case of don't wanna. So I did alternating kilometres, 1K at pace and 1K at 7 kph. That felt about the right amount to push myself for now, and gave me a total time of just under 40 minutes. I think next time I will try to do 10 minute intervals, which at this pace is quite a bit more than kilometres, but it's a reasonable increment to aim for, I think.

Week 2

Nov. 13th, 2014 08:39 pm
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I'd forgotten how well calibrated the progress curve is in C25K. Week 2 was lots harder than week 1, but just barely within my capabilities. I'm not confident I will be able to manage the 3 minute intervals in Week 3, but I can only give it a go! Nominal distance 2.7 km, reflecting 9 minutes of running instead of 8.
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.
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