rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
I didn't run on Friday while away from home, mostly because it was raining really hard and that combined with being somewhere unfamiliar was enough to put me off.

So I ran late last night instead.  I feel a bit self-conscious running late at night past people's homes when it's generally very quiet, so on the residential street where I live I ran in the road the other side of the parked cars, and then up the main road until I was halfway and then turned around.

This was 12 minutes, alternating minutes of running and walking, and I completed it fine.  I turned around at 6 minutes and was convinced I was going to overshoot home right up until I finished the last minute of running, so I guess my estimation of distances is a bit off at the moment.  I was actually slower than the previous session, but am trying very hard not to care too much about time/pace at the moment, just completing the sessions.

To try to get back on track to 3 times a week, I'm aiming to do Mon, Wed, Fri and Sun this coming week, either early morning if I wake up early enough (and toddler continues current pattern of sleeping in), or evening.  
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
30 minutes, 10x 2min running, 1 min walking.  I think this is the pattern for the time-based runs for the rest of the training program now.

I didn't find it as intimidating a jump as I'd expected, and I turned in a better pace again, though I'm still starting fast and ending slow.  I'd really like to get back to the few sessions where I managed to reverse that.

Same again on Friday and then a long run on Sunday.  I may have to travel on Sunday (if train strikes are happening Monday), which may complicate my planning.

I am really enjoying running regularly again though: it suits me thoroughly.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
I had a migraine on Tuesday; was definitely too tired to run on Wednesday; took my running gear to work on Thursday but really didn't want to go running and didn't force myself.

Friday I woke up feeling ready to run.  (It's sometimes hard for me to trust my sense of whether I'm actually ill or just have the dontwannas, but the difference between Thursday and Friday was very clear, and I'm going to try to remember that next time I'm not sure.)  Friday was also a day of leave because my older child's school was closed for teacher training, so I had a leisurely start to the day, and walked my toddler down to nursery and ran home by a longer route to take up the 30 minutes.

The main thing of note about run 23/67 was the pleasing discovery from the "splits" on RunKeeper that each km had been slightly faster than the previous one, which means my attempts to keep to a sustainable pace are working.  The overall pace was not my fastest but not far off it either.

Run 24/67 was 3.2km, alternating 400m of running and walking.  After last week this was nice and easy, and I tried out a different route with less busy road in and felt it worked well.  A+ will run again.   Also pleasing was another big improvement on my pace.


Next week: I plan to do my time runs on Tuesday and Thursday lunchtimes.  The weekend is full of Science Festival stuff, but I think I can plausibly run lateish on Saturday (thank goodness for longer days now).  Another push on distance, this time to 8km, but I should be able to do it before dark if I get out promptly.
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.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
Whee, 6.5km :-)  And exactly the same pace as my 3.2km last week.  I love this feeling of growth and improvement where my body responds to the training by doing better each time.   It may not last, but I'll enjoy it while it does.

I was glad to get some busway in*, but made a poor choice of return route with too much noisy traffic.   Next weekend's run is just 3.2km again and I've another idea for an alternate route-to-busway which I can explore.

Next run: Monday is full of complicated logistics so I will probably run Tuesday lunchtime.

* for non-Cambridge people, a concrete track for buses with a wide tarmac "access road" next to it that is very popular with non-motor traffic, and I enjoy running along when I do longer runs.  Today there were horses on it!
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
30 minutes alternating running and walking.  I seized an opportunity out of a logistics mess where I was going to have to go and collect my toddler on foot anyway, so I did it in running gear and with the sling folded up around my waist. 

Excitement occurred during one of the early running intervals. I tripped on some rough pavement, fell hard, and managed to tuck and roll back to my feet before I'd quite figured out what was happening.   It was rather dramatic and more than a bit muddy.  I brushed myself down and confirmed I was basically in working order, even if my knees and hands really stung, and then carried on at a walk.  I still had to get the toddler after all.

By the time my phone beeped for the next running interval, I felt up to giving it a go,  and I was going sufficiently well when I reached nursery that I carried on past to get my full 30 minutes in.  For once I got my sums-on-the-run right, and ended up finishing pretty much by the nursery entrance. Result!

I'm gratified to see that even with the tumble and the extra walking, my average pace was barely slower than the same time running last week.    I've a couple of nasty scrapes on one knee but nothing worse than that.  The leggings I was wearing got rather messy, but most of it should come out in the wash.

Next run: can't be my usual Thursday lunchtime, so maybe sometime on Wednesday, or Thursday evening.  Or Friday lunchtime if all else fails
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
3.2km, alternating 400m blocks of running and walking.  I took a similar route to last Sunday, only turning around sooner.  That route is a bit frustrating - two busy roads, but with a really nice quiet foot/cycle path along the way. 

I find myself resenting busy roads a lot when running - can't hear my headphones much over the car noise when running along them and crossing them is hard - but it's hard to run far from my house without meeting one.

Overall the pace was noticeably faster than last week, which was nice.  Next weekend's run is twice as far (6.4km). I'm going to try out a different route and try to stay slow at the beginning (rather than race off and then get very slow at the end).

Next run: probably Tuesday, unless there is a good opportunity tomorrow.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
I skipped run 16 on Tuesday, because my son has injured himself and that has thrown all routine and plans for this half term out of the window.

Today was 30 minutes of alternating walking and running, in the rain (which at least was not too cold or too driving).  What's nice is my pace seems to have been fairly consistent throughout the run, rather than the first km being fast and the last one being v slow.  I'd like to keep that up.

Tentative plan: next run Saturday morning
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
This was the one setting a new distance record since restarting c25k - 4.9km (it was meant to be 4.8km but I couldn't turn it off very quickly) and I did it yesterday late morning.

I know I have a problem with going off too fast and then being tired too early, so I deliberately tried to keep the pace nice and easy, and enjoy it.  The weather helped - just warm enough to not be uncomfortable.   I remained at a nice slow training pace throughout, which is good as I'm supposed to be focusing on routine and distance rather than speed.

Next run will be tomorrow lunchtime, and is identical to Friday's run: 28 minutes alternating walking and running.  The second run this week gets me up to 30 minutes, which is the maximum "weekdays" run for the rest of the program.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
28 minutes of alternating runs and walks; I tried a variation on my usual route, but miscounted/misjudged when to turn around and ended up back at my office too early so had to run up and down a bit to complete it.  Otherwise a perfectly pleasant run, and back into what I think of as good running temperatures rather than just-above-freezing.

Next run will be Sunday.  4.8km, i.e. the furthest yet since restarting c25k
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
This was essentially the same workout as Friday: 26 minutes of alternate running and walking.  I took a slightly different route around my work campus, and went a tiny bit faster and further than on Friday.  I'm not quite as WHEEE RUNNING as I was last week, but still happy when I go out and especially when I'm all done.

Next run: Thursday lunchtime, this time 28 minutes.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
2.4km, alternating 400m of running and walking (this feels a bit weird ending with a walk, after which I will ... walk some more to cool down).

It didn't feel especially hard, but I seemed to be taking it even slower than on Friday, so that's perhaps why it wasn't hard!.   I have to keep reminding myself that the bigger challenge for me right now is keeping regular running in my schedule, and going faster/further is a bonus (I will go further anyway by dint of the training plan)

I was enchanted to discover today a subgenre of music compilations targeted exactly at me: the club workout mix.  I now have Ministry of Sound Running Trax 2014 for my delectation and delight.  It comes with 60 tracks, and 3 long mixes (60-80 minutes!) of those tracks, entitled "warm up", "feel the burn" & "high energy".  That's one heck of a warm up, but might be fun to listen to when I get up into the longer sessions of this training plan.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
I should have run yesterday and I basically lacked all motivation to go outside.

Today I still wasn't feeling very motivated but managed to drag myself out at the last possible minute and ended up enjoying the run.  (26 minutes, alternating minutes of running and walking).  Though it remains pretty cold and my pace was noticeably slower than on Tuesday, I'm still clearly a lot happier having gone out than I was when I stayed in yesterday.

Next run will have to be Sunday, probably late morning.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
Another 25 minute continuous run.  I completed it, and I mostly hated it, and I got through it by promising myself I would move on to the training programme that lets me take walking breaks.   So I'm stopping c25k here, and moving over to week 3 of "Run/Walk Beginner Half", a training plan available in RunKeeper if you have Elite (which I have paid for already).    Run 3 of that week is 3.2 km which is around what I've been managing in the last few 25-minute runs.

I plan to post my half-marathon training here as I did before (Nov '13 to Mar '14), so long as it isn't demotivating for anyone.  Please do let me know, either by commenting or in a message, if you'd prefer I didn't.

I am feeling weirdly defensive about "giving up" c25k.  My original plan was to finish it, and prove I could run continuously for 30 minutes, and then let myself use walking breaks for longer runs, building back up to a half-marathon.  I have proved that I can run continuously for 25 minutes but that at best I dislike it.   I just don't think I can keep up running 3x a week if I mostly dislike the actual running.

Baseline notes: at this point the furthest I have run since restarting c25k is 3.3km.  The fastest I have run is 7:43 min/km.

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.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
Sunday, I did a lot of walking.

Monday, I was tired and a bit achy from Sunday's walking, so I thought I'd take the day off running and run Tuesday instead.

Tuesday, my toddler was ill, so I worked from home and took care of them, and then it was really cold by the time my spouse came home and could take over, so I couldn't find the get up and go.

Wednesday: last possible day to run and still get in 3 runs this week.  But argh! lunchtime commitment! evening commitment!  I managed to carve out time for a run by running to get my older child from afterschool club, changing at work, and leaving my daybag with my spouse to bring home by bike.  This is one of the advantages of us working for the same organisation in the same building, but I don't really want to do it regularly (certainly not when it's cold in the evenings).

I was a bit too cold for my liking, and though I warmed up once running I never got really hot.  I coped a bit better with the solid running; I'd planned a slightly indirect version of my usual walk to afterschool club, with a couple of additional loops nearer the venue. I don't know if it was just because I was running towards a goal, but I felt less urge to stop and walk than I did on Saturday.

The worst bit is the busy road I need to cross near the end; I didn't want to wait at the crossing I normally use because I wasn't at all sure I'd be able to start running again if I stopped.  There are two sets of lights close together - the usual crossing and about 200m further on a junction with pedestrian cycle on the lights.  I ran past the crossing, looking for a gap in traffic; I wasn't thinking very clearly by then, being tired, but I thought "if I get to the junction and still can't cross, I'll turn around and run back until I find a gap and there can't be more than a couple of minutes left anyway".  And just then a gap appeared and I got across and about 90 seconds later the run was over, thank goodness.

So next run will be tomorrow lunchtime, and the third run will be Sunday late morning. 
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
Everyone took a long time to get up this morning, so I managed to avoid the rain entirely.  25 minutes running without a break was hardest mentally, I just really wanted to stop and have a little walk, though it didn't help that my right calf decided it didn't like proceedings about 10 minutes before the end.  It's still a bit stiff now, but I've stretched it and kept it warm and don't think it'll be a problem.

Pace was about the same as the 2x 10 min run on Thursday, which is nice.

Next run Monday.  Next week is 3 lots more of the same; hopefully after another 3 goes I won't find it so mentally tiring.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
I did this yesterday lunchtime, after the rain had finished and with some surprise sunshine.  2x 10 minutes with a 3 minute walking break, and not much slower than the 20-minute run last Saturday.

Next run: tomorrow afternoon morning because it will rain and while I don't mind running in the rain, the family plans for the day will go better when it has stopped.  So we are getting my run out of the way while the rest of us can't be outside.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
The weather was not enticing today, steady rain through which I plodded away, feeling grateful for fast-wicking fabric on my running clothes, and the hot shower waiting for me back at my office.   I did warm up eventually and my running playlist did its job of keeping me keen.

Today was 5 minutes / 8 minutes / 5 minutes running, with 3 minutes walking in between time.  With warm up and cool down this would be 34 minutes, so I skipped a couple of minutes each of the warm up and cool down so as not to avoid being out over 30 minutes.

I am amused that 5 minutes which was a "long" run a few weeks ago is now a "short" run. 

My next run is my last one with breaks on c25k (!)  I should do it on Thursday, and 25 minutes of continuous running on Saturday.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
My plan to run yesterday was scuppered by a visit from my stepsister, which was a really pleasant reason.  (She is training for the Paris marathon in April, we might have geeked about running training for much of the visit.)

So I ran today, in the least-freezing part of the day according to the weather forecast.  It was cold.  It was just above freezing and I did not slip on any ice, though I ran past several frozen-over puddles.  I was covered from neck to wrist to toe, plus my usual ski-tube-hat-thing and my rather less usual gloves and running gilet, and it was just about bearable.

This session is the first continuous run of the programme, 20 minutes straight through with just the warm up and cool down walks at each end.  I followed the same route I've done for the previous 3 runs at home, and could tell I definitely went further and faster in that 20 minutes than in the 21-or-so minutes for the previous ones.  It wasn't quite as ok as day 2, but I got through it without stopping, so it's all good.

My pace for this was approx 7:45 min/km which I'll be very happy with if it's what I can do over 30 minutes at the end of week 9.

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