Sunshine!

Dec. 24th, 2014 12:46 pm
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I took a risk today and ran outdoors, because the weather forecast said 9 degrees which is on the cold side for my lungs, but it was gloriously sunny and I wanted to be outdoors so much more than I wanted to faff about trying to get a one-off pass for the gym. So I ran paying attention to my lungs and keeping to a pace I knew I could cope with, rather than trying to push myself. All along the guided busway which is actually nearly as nice as the river, and easier because it's just plain flat path with plenty of room to pass other joggers and cyclists.

I bought myself a Garmin Forerunner 10 GPS watch as a reward for passing the 40 minute 5K mark. And then it was winter so this is the first time I've taken it out. Watch was cheap on eBay cos it is pink and sexism means pink watches are worth less than exactly the same equipment in red or black. The instructions it came with showed as much detail as I needed to charge it, switch it on and just go, plus a link to a full manual on the internet, which I think is almost certainly the right way to do things.

Definitely more comfortable wearing a slightly chunky wrist-watch than carrying my over-sized mobile phone for tracking. I hadn't got it set up to give me any audio cues, but I didn't find glancing at the dial was distracting or awkward; it's nicely clear to read. I also didn't want to fiddle with the settings or I would just have procrastinated from going out. So I looked at it after 3 minutes or so and found that I'd covered 0.25, so I guessed that was probably miles rather than km, and slowed down a tad because it was supposed to be a slow, gentle run.

According to the watch I did 3 miles in 37'45'', which by my calculations is slightly under 8'/km, so I wasn't even that slow, considering I was babying my lungs. Generally felt like a good run. I slightly miss Runkeeper's detailed breakdown of how my pace varied over the run, and its audio cues, but it looks like I can set up the watch to do intervals or pace checks or "lap" notifications, and if I am willing to connect it to an online account I can get more details there. So I think the watch has the entire featureset I need, so I feel vindicated in choosing the entry level model of a good brand, rather than going for something cheaper but with more features. I will report back when I've played with it a bit more, including switching it to display km.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I'm still running pretty regularly, just have been forgetting to update here. Which is silly, cos the community's in a lovely active phase lately and I'd like to join in with that.

I'm really struggling at the moment with starting out too fast, and getting tired, not so much that I can't go on at all, but enough that I'm getting slower and slower over the run and ending up with a slower average time than I know I'm capable of.

Last Sunday I did 5k along the river from our place in Cambridge. Total time was 41'20'' but basically I was doing 8½' /km or a bit over pretty much the whole way, apart from the first km which I ran in under 7½ minutes. Thursday I ran on the hilly route near campus. A friend called me just as I was setting out to warm up, so I ended up walking along chatting to her, and starting the run about half way along my normal route. So I ran downhill along the railway, and I did the first 20 minutes at a pretty sensible pace, well under 8½ ' /km. Only I just lost it over the last km and nearly ground to a halt, ending with only 3.5 km in 30 minutes.

And today, back in Cambridge, I literally just got slower and slower and slower over the course of the run. First 2km in under 15 minutes (!), next 2 km in 17 minutes and that was a struggle, and the last km, when I normally speed up cos I know the end is in sight, took more than 9 minutes, so 42 minutes overall. I honestly didn't think I was going that fast at the start, I was surprised when Runkeeper gave me the times. And I just found the whole thing really hard, not physically, but psychologically, I was constantly fighting the impulse to just give up and walk, even though my lungs and my legs were basically fine. Even when I only had three minutes to go, I was stuck in a slough of "don't wanna!

I'm thinking I might turn on Runkeeper settings to give me a bit more feedback, maybe more frequent time-checks or perhaps setting a goal pace. My main aim at the moment is to improve my fitness, only secondarily to improve my running technique, so it doesn't matter too much if I rely on the gadget to help me with pacing.

And as of today I have been running regularly every week for 2 years, so that's something to be proud of.
rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
The weather forecast was sufficiently cool-and-damp that I took my running gear to work, intending a lunchtime run for the first time in weeks (fx: checks community, 3rd July, so nearly 8 weeks).

By the time lunchtime came around, I was feeling distinctly dont-wanna-run, which for me is different from not actually fit to run. Usually it means I really should go, because I need a change of scenery and a mood boost.

The sun came out while I was running but it wasn't too warm, and indeed before long I was feeling pleased I'd gone out.

I ran it at 1m:1m and came at pretty much the 'expected' pace for that ratio, and a little slower than the 11k 'slow run' I ran on Sunday.  I think this means that I've got pretty good at running for 30s at a time between walk breaks, but need more practice at running for 60s or longer.  Magic Mile this weekend is definitely called for.

liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Last night I waited as long as I could for the temperature to get cooler but while the evening was light enough for running, which is a bit of a narrow window, but at least it wasn't too boiling hot and there was a pleasant breeze. I was aiming to keep at a steady pace of about 8½'' / km, which I didn't quite manage, I was quite a bit faster than that for the first half and quite a bit slower for the uphill stretch. But I did manage 3.6 km in 30 minutes, which is the fastest I've ever managed on this hilly route.

And I did the first 2 km (basically halfway, before I turn round and run back uphill) in under 16 minutes. That I think is the first time I've definitively managed 8''/km, my eventual goal pace which I've been working towards asymptotically since I started this running regime, over a substantial distance. I think I could probably keep that up for half an hour if there weren't pesky hills in the way, but it's still going to take some work to manage that 40 minute 5K.

I feel reasonably good about this. It wasn't one of those rare brilliant runs where I feel like I'm flying or like I could go on forever, and I wasn't trying to "race", I was aiming for a slightly faster steady pace than last time I tried to do a steady pace run. I think I was at about 80% of maximum effort throughout, which is to say that I never felt it was a struggle to go on, but by the time I got to the last five minutes I didn't have much left in the tank to try to speed up for the final stretch in order to get a better time. So I'm not celebrating the fact that I went a tiny bit faster than I have before, I'm celebrating the fact that I'm getting better at paying attention to my body and pacing myself sensibly.
healingmirth: Chekov from ST:AOS: "Can do that" (can do)
[personal profile] healingmirth
I went for a run today, and for the first time in probably 9 months, it actually conformed to a C25K workout. It was my fifth run in the past few weeks, but the rest of them were the three-five minutes jogging, three minutes walking that I default to when I feel like I need to do something active but I'm not up to pushing myself for whatever reason.

This is the earliest in the year that I've started running outdoors - my first couple runs in March were a lot of jumping over muddy patches and weaving around the stubborn snowdrifts. I'm excited about the prospect of hitting the 5k workout by the end of May. If I'm going to do that, though, I definitely need to get out of my winter rut and fix what I'm eating.

If my ipod is to be believed, I basically stopped running after July last year, and I wasn't super consistent before that. But! I am perpetually hopeful that this year will be different.


Oh, and also. I've had basically the same running playlist for the past three years. It's served me pretty well, but I mostly just haven't had the patience to sort through my music collection for other options. I downloaded mixxx a couple weeks ago on an unrelated music whim. To my delight, I discovered that I could tell it to scan my library, and then I could sort that list by BPM, so I've added a bunch of songs to my current playlist, with more on the back burner for when I'm feeling ambitious.
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Didn't manage to run at the weekend, because I was having a slightly complicated life. But today it was perfect weather to run in the park, sunny and breezy and cool but not cold. I did the full 5 km again without a break, my time was slightly faster than last week at 46'20''.

My lungs and feet and major leg muscles were fine, the main thing that felt as if it was holding me back was slightly "tight"-feeling calves, which isn't an issue I've had before. I think for my longer runs I'm struggling to find a pace anywhere between almost too easy, ending up with very slow times though it certainly does make the running a lot less unpleasant, and pushing myself too much so I'm completely puffed and have to give up before the end. I hope that if I keep doing it I'll gradually build up my fitness and my comfortable slow pace will gradually get faster; it was still certainly cardio-vascular effort and more so than brisk walking.
lavendersparkle: (Tofu)
[personal profile] lavendersparkle
I did the first run of week two this morning with the NHS podcast.

It was (unsurprisingly) harder than last week's runs, but I got through it. I think part of my issue is that I'm not very good at pacing myself. I could get away with just bursting off during the 60 second runs, but I have to actually pace myself for 90 second runs. All the same, I managed to finish the run. I thought I must have been slower than in my last run, but when I got home I worked out that I'd covered about 4.1km including the warm up and warm down, which is the same as run three of week 1.

I had to cross a couple of busy-ish roads for this run, which I found a bit arkward, particularly if it coincided with a running part of the podcast. This makes me think that I'd prefer routes that avoided roads, but I'll have to try different routes out and see.
rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
 Success! (And success posting the same day too.)

Still clocking up about 2 miles. I set off too fast again on the first two runs & had to ease down to get rid of the resulting stitch  - though I did push the last run a bit harder again just to not feel quite so stopped-down. I can see I'm going to have to work on patience as the runs get longer, at least until I get better at understanding my own stamina.

I notice that next week the exercise total time goes down while total time run stays the same, so I'm working out how to adjust my routes accordingly.

Edited to add: I forgot to note that thanks are due to [livejournal.com profile] fanf who not only reminded me on getting up that I was going running, but gently removed obstacles from my doing so until I went.   Love is ... saving me from forgetfulness and procrastination.
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