main

C25KRunning

C25K – Week 2 – Run 1

3rd June 2018 — 0

IMG_20180622_120735.jpg?fit=768%2C576&ssl=1

The program steps up in week 2, less overall runs 6 vs 8 from last week but they are all 90 seconds, The only saving grace is that the recovery periods have increased to 2 minutes as well. I was really not looking forward to this, although I could see a little bit of improvement in re-running week 1, I’m not convinced it would translate into this week.

In the back of my head, I felt I could probably make it to halfway, i.e. the first 3 runs, but anything beyond that was going to be a voyage into the unknown.

We went back to the country park, on a slightly overcast but warm Sunday afternoon.

Turns out running 90 seconds as opposed to 60 seconds doesn’t make a massive difference. The session seemed to be over very quickly, the last two runs were as always a bit tough. Really just hanging on, lots of puffing and panting and trying to fight down rising nausea in the last 30 seconds. The biggest issue I had, and I noticed it on the last week 1 run, is that I’m tending to have to chase after my running partner rather than run at a pace that’s comfortable for me.

As discussed previously he has a naturally longer stride than my dwarf legs and over even 90 second period he’s getting a few metres ahead. In the last couple of runs, I was really struggling to keep with his pace and I was having to dig deep to maintain any sensible gap.

That and the grass is starting to get very long around the outside, helped by recent rain, to the point I’ve ended up with grass stuck in my sole where a piece of the rubber is coming off. Hopefully, they’ll get around to giving it a mow before it’s up to my waist.

So totally possible to run 6×90 seconds, but it’s not fun and it’s becoming a real challenge to keep up.

Run Rating : 

C25KRunning

C25K – Week 1 – Rerun

31st May 2018 — 0

IMG_20180629_120258.jpg?fit=768%2C576&ssl=1

I convinced a friend to give the program a crack. There’s nothing like a bit of peer pressure and I worked on the basis that having someone else along would make it a bit more fun and provide some accountability, So we started back at Week 1. I also worked on the basis the extra easier (than week 2) runs would ease me into it a little more, at the end of the day the program is 9 weeks, but it doesn’t matter if it takes longer it’s not a race (ironically).

Run 1 (23/05/2018)

My new running partner’s first run (my 4th) and it showed I felt their pain literally. Although they did a much better job of the first run than I did, there’s no way of escaping the painful truth that we are both very far from fit. For me it was an easier run, having someone along to talk to (although there wasn’t much talking by halfway, just a lot of panting) and share woes with and basically have a laugh made the time pass quicker.

I did make the mistake of doing a 10-mile walk the day before and started to feel it in the last few 60 second runs. I think we’ve already established that running for 30 minutes will be far more effort than walking for 4 hours. So I think I’ll switch to purely running rather than trying to maintain walking long distances going ahead. The rest days in between runs really do have a purpose.

Run Rating : 

Run 2 (25/05/2018)

What a nightmare of a run, I really struggled. It was hot and very humid, I ate too close to the run. It was evening as well which I don’t think I like, I think I prefer earlier in the day generally. Just about made it but by far the hardest run full stop, even harder than the first day. Just miserable, even with the company and not to mention soul-destroying after the last run had been so positive.

Luckily I’d read enough about other peoples experiences to know that sometimes you are going to have a bad day. So I’m going to shake it off, make sure I’m better prepared next time and push on. My partner did far better and even on run 2 is showing more natural place. I know from walks they’ve got a naturally longer leg stride than I have which is becoming very apparent.

Run Rating : 

Run 3 (31/05/2018)

After the disastrous run two, I made sure I ate 2-hours before the session this time. Thankfully it wasn’t as hot as well, it was still in the evening. All in all, it was a much better run and I am now getting to the 5th interval before having to start to dig deep.

Having run week 1 twice now, I can definitely see some progress and in hindsight I think given where I was starting from it was probably the best move, to ease into to it.

Let’s see what happens in week 2, I’m still not convinced even with the extra time that 6×90 secs is really doable.

Run Rating : 

C25KRunning

C25K – Week 1 – Run 3

21st May 2018 — 0

It wasn’t pretty but I got it done. It started to rain during this session, and I honestly didn’t care, if anything I hoped it would cool me down or at least hide the sweat.

I’ve got into the mindset that I’m out here until Laura is done with me, no matter what.

Something is happening because I got to the 6th run before I started to struggle, which is a big improvement over the first run. I’m not sure I’m getting fitter (that quickly) I suspect it’s more likely I’m just finding better ways of coping with the physical/mental stress.

My feet are still killing me I think I might need to look into some different running shoes this can’t be normal. Walk 3, 4 and 5 are proving more difficult for me than running. When I started walking (i.e. back in the winter at 20+ stone) the first few walks my calves would kill me in the same way, in that instance it seemed to be lactic acid build up. I guessed that moving that amount of weight is more an anabolic exercise. If I sat down for a couple of mins let it subside I could then go on and walk miles with no other problems, just that first few minutes. I think my feet might be having a  similar problem.

So that was week 1 and it’s been a wake up call, I had no idea how unfit I really was. I always thought if I had to I could run if necessary, the fact is not that far or fast. Next week is a bit daunting I’m pretty sure I can run for 90 seconds but I’m not convinced I could do it repeatedly, I guess we’ll see onwards to Week 2 (1 down 8 to go).

A NOTE ON PLAYLISTS

Let’s talk about playlists. When Laura isn’t giving instructions or words of encouragement I like to listen to music. I already had several eclectic playlists and there are two things I’ve spotted:

  • almost every other track in my playlist “suddenly” has some reference to running in some form. And no it’s not because I’ve got Kate Bush’s Running up that Hill on repeat. Luckily most of the tracks are positive.
  • god help me if I hit a Rocky track, it’s fatal. The heart rate goes up, I strut along imagining I’m running through the streets of Philadelphia wasting precious energy left right and centre and turn a nicely under control jog into a nightmare slog.

I’ll make a point of documenting some of these running re-imagined tracks for future runs.

Run Rating : 

C25KRunning

C25K – Week 1 – Run 2

18th May 2018 — 0

Well knowing it was doable helped, but knowing what it took to do it last time did not. I was dreading this session. I was under no illusions it was time to knuckle down and in the words of the Shia Lebouf meme JUST DO IT! (not so funny now). I got it into my head it’s 30 minutes and all I have to do is what Laura says. That simple!

So I ploughed on through, the first couple of runs seemed a little better than the last time, helped hugely by me setting off at a significantly slower pace. By the halfway mark I was starting to struggle again, that rising feeling of nausea was difficult to deal with, I could literally hear my guts glooping around and it wasn’t pleasant.

The walks were almost as hard as the runs, my feet were killing me after each run. They didn’t hurt when I was running or at least they were lower down in the list of things complaining. But every time I stopped I was literally staggering. Laura reminds me every time not to stop, even though I’m sure just a few seconds standing still would give me some respite.

On the runs, I  was struggling to get enough oxygen no matter how much I puffed and panted. In through the nose out through the mouth? Forget it, every orifice capable of ingressing oxygen was being employed and it wasn’t making a blind bit of difference. The sweat by the 4th run was pouring down my face in spite of my baseball cap, stinging my eyes and adding to my overall misery. Not a pretty sight. Luckily there no one around to witness my disintegration.

I came close to quitting at the halfway mark. The realisation that I was only halfway through and would have to do it all again was daunting. But I really wanted to get through the program, quitting now, so soon, wasn’t an option. When Laura finally relented her bullying, I staggered off the field like a toddler taking its first shaky steps.

I am still struggling to come to terms with just how difficult this was. Wondering if somehow I was physically different from every other human being on the planet. That somehow that million-year-old savannah running gene had skipped a generation. Surely it can’t be this hard for everyone, how the hell do they get through it?

A QUICK NOTe ON KIT

A bit early I guess, only on the second run but there’s a couple of items of kit that I’ve found invaluable.

The first deals directly with my biggest problem when doing any form of exercise, sweating! Everyone sweats, unfortunately I have a tendency to start sweating just thinking about exercise and annoyingly most of it comes from a sprinkler system I seem to have installed under my scalp. I’d discovered Under Armour shirts when I started walking. They are made out of an extraordinary material that wicks sweat away from the body. That makes a huge difference, reducing the sweat pooled on my upper body.

The other key bit of kit for me is a baseball cap. Again to manage the sweat rather than “being down with the kids” aesthetic. If I don’t wear a cap or sweatband it’s like being waterboarded. Which can be quite a distraction. It also has the added bonus of keeping the sun off my head, which with my grey and thinning hair is starting to become a very real bonus.

Other than that I’m running in some old Nike trainers, shorts and some sports socks that have seen better days, a phone (with the C25k app) and some Bluetooth sports headphones (the ones that wrap around your ears). I shove this lot in a small rucksack along with car keys, wallet etc. The rucksack is a bit of a pain and I might look into alternatives down the line, right now it’s more secure than using my pockets.

Run Rating : 

C25KRunning

C25k – Week 1 – Run 1

16th May 2018 — 0

IMG_20180518_131056.jpg?fit=768%2C576&ssl=1

This is going to be a breeze ALL I have to do is run for 8 minutes, how hard can that be? Even easier it’s 60 second’s with 90 seconds cool down. This is going to be a bit of fun. I’ve checked out the app and we’ll be going with the default Laura voice coach. The thought of Sarah Millican calling me out for a being a Southern Fairy was a bit of a concern, and I don’t think myself and Ben Johnson are probably approaching running from quite the same  perspective.

30 long minutes later …

Oh my god reality has come crashing in, all those years on the couch have clearly taken their toll. It f****** hurts, my feet feel like I’ve been crucified, lungs are burning at the unnatural and unreasonable demands and my stomach made it’s displeasure clear with a rising wave of nausea at the end of each run, not to mention the moobs thwacking on my rib cage with every step. In a word, disaster.

I thought, that getting to the point of walking 20+ miles a week would have counted for something in terms of stamina, it honestly didn’t. I realised that after the first 60 second run. Walking rarely get’s your heart racing and lungs burning, it was a very rude introduction to what I assume everyone else calls Cardio.

I honestly couldn’t believe how unfit I was, I was struggling to keep running for each of the 60 seconds and I wasn’t recovered by the time the 90 seconds was up. By the half way mark I was really struggling, I can understand why this is considered the hardest run. On top of getting up the motivation, actually getting out in the field and then the realisation of just how difficult it was it was a very rude awakening.

The only saving grace was at least I did it. Somewhere in the back of my mind were all the videos of people who went through the same experience and did it and many were starting from a far tougher place than I was. So I’m not going to quit, but when are these endorphins meant to start kicking in?

Run Rating : 

AnimalsDog Days

Getting a dog

15th May 2018 — 0

anoir-chafik-37957-unsplash.jpg?fit=768%2C480&ssl=1

There are dog people and there are cat people, I’ve always been more of a dog person myself. I grew up with dogs and I prefer the engagement you get from a dog to the airy ambivalence I get from cats most of the time. Wen, my other half is a cat person, she has always had cats and if it wasn’t for my intervention she would be a crazy cat lady by now.

We currently have two cats, Itchy & Scratchy we prefer to get them in pairs. Before Itchy & Scratchy was Riker & Troi (STNG was at its peeks back then), so it’s fair to say it’s been a very much feline environment. Which worked out well, we were both working and their independent nature, which is to say sleeping 90% of the day fitted perfectly into our lifestyle. But in the back of my mind I had always told myself as soon as I retire, I’m will finally get a dog.

Having worked for two decades in the City I decided that I’d had enough and it was time for something different, starting with getting fitter, I started by walking a few miles and after a couple of months I was easily doing 50 miles a week and switched up to running (see C25k) to get the old ticker going. In those many hours of walking however, I would pass countless dogs and their owners and my longing to have my own furry walking companion grew.

I had seen this one guy a few times walking his cat, it wasn’t going very well, I remember on one occasion thinking he was up to no good in the bushes, only to realise he was trying to dissuade his walking companion from mousing. On another occasion, he was trying to get the cat off a roundabout but it has spotted a dog 200 yards away and had stubbornly gone to ground. Cat walking is not for me, or I suspect our cats!

The situation came to head, both my parents and sister had got Labrador puppies in the last year. My last visit down to them in May I spent some quality time with both puppies (and oh I guess the family) and I made my mind up. I’d done the groundwork over the years to prepare Wen for this inevitability, so we talked it though, benefits and pitfalls and the key decision was made, we were going to get a dog!

So much choice

But what kind of dog? When I was a kid breeds didn’t really come into play, every dog we had was a mongrel, getting a dog was more about who you knew who’d had an unplanned litter. These days there are more breeds than you can wave a stick at, and new hybrids seem to be turning up every year with increasingly bizarre names.

Luckily myself and Wen are broadly on the same page with our dog preferences. Neither of us found we were drawn to any of the breeds in the toy, utility, terrier or hound groups to use the kennel club taxonomy. So we rapidly narrowed the choice down to:

  • Pastrol – Border Collie
  • Working – Husky / Malamute
  • Gundog – Retrievers – Labrador / Golden

So the next step was to research the breeds on our short list and really try t0 get a good understanding (good & bad) of living with each of these breeds.

Starting with the border collie, which to be quite honest was our first choice, in a big part probably driven by watching them play Flyball at Crufts. Unfortunately, it became fairly obvious in our research that a Border Collie might be a bit too full on. My favourite quote was an owner who said collies had OCD and if you don’t give them a job, they will create one and it’s typically herding kids and animals in the family. The thought of our cats being herded around based on the dog’s fantasy schedule was really tempting. But in the spirit of harmony, we came to the conclusion a Corder Collie was probably not the best fit.

We both love Huskies and Malamutes mainly because you can still see some of their wolf origins, they are spectacular looking creatures. But again it was obvious in our research, that they have been bred to run and run, are strongly independent and take a huge amount of exercise if you don’t want a  problem on your hand. So reluctantly we had to admit they weren’t going to be the breed for us, A real shame because they look like real characters.

That left us with the good old retrievers, well known for their easy-going temperaments, they are good with other animals (i.e. they won’t try to herd or kill the cats). So which to choose? There are subtle differences between the two breeds but ultimately they are not so great I believe to elevate one above the other, in the end, we selected the golden retriever simply because of their natural smiling happy expression, and simply to buck the trend of getting Labradors in the family.

But it doesn’t end there, Golden Retrievers have a huge spectrum of colours from light cream all the way through to practically red. It wasn’t a deal breaker but we tended to find ourselves leaning towards the lighter cream end of the spectrum if there was a choice.

Gender wise (a dog or bitch) we didn’t have a strong preference. I read a number of forums where people had asked similar questions and the general response was it doesn’t make a huge difference, IF you get them spayed/neutered. Which was going to be our plan anyway – we are not looking to breed.

Lastly to get a puppy or to get a full grown (likely to be rescue dog). We really wanted a puppy, we had taken in rescue cats before (Riker & Troi) and we had naively underestimated the challenge of taking in animals that have not had the best start in life. Especially when it’s a lifetime commitment. In addition, Wen had never had a dog and I think it was only fair that she got the full experience (snigger).

My biggest suggestion to anyone thinking of getting a dog would be too do your homework, dogs span a huge spectrum and in most instances, your circumstances, lifestyle or environment can preclude many breeds if you are honest to yourself and your prospective pet.

Finding the Right SELLER?

This is the hardest part, finding a respectable breeder or seller that isn’t in it to make a quick buck. There’s a lot of good information about how to vet sellers and spot the puppy farmers, and of course, in these days of people leaking their private information all over the internet, it’s generally quite easy to background check how committed breeders are. Casual sellers can be a bit trickier.

On an aside we did look at rescue centres first, but there were few with puppies (not surprisingly) and I was put off by the fact in many instances we had to fill in a huge questionnaire and submit to extreme vetting measures simply to get on their waiting lists. I understand they have a duty of care, especially for rescued animals, but there was something that annoyed me about having to justify ourselves using such a blunt bureaucratic process. In my experience, you can tell more about a person by meeting and talking to them than by what they might write on a piece of paper, and yes I understand it’s a filtering mechanism, it’s just that it’s filtering out a lot of potentially good homes IMO.

In the UK pedigree dogs can be KC registered, this is not a guarantee of “quality” but most of the serious respectable breeders will have KC registered parents and will aim to register the puppies. Of course, all of this comes at a price, and as always in life, you tend to get what you pay for. Looking at pedigree golden retrievers prices ranged from £600-£1500, which is a big spread and a lot of money any way you look at it. When you start sifting through the details there are several criteria that allowed us to start rating prospective sellers:

  • KC registration, paperwork that you can view and copy
  • HIP, Elbow and eye screen results for the parents – particularly important for retrievers
  • the breeder wants to vet you, in some instances demanding someone is always in the home
  • ability to view mother and pups
  • the pups are being brought up in a family environment with exposure to all that entails
  • they spend at least 8 weeks with their mother
  • backgrounds on the parents, ideally that they have multiple members of the same line
  • jabs, chipped and puppy packs (a sample of the food they are on, a blanket with their mother’s scent etc)
  • geographical closeness, least important but if you are going to make multiple visits could be a factor

In the UK there are a couple of websites (pets4homes and preloved ) that seem to be the most used mainstream sites for people selling puppies. So we started scanning those on a daily basis, hunting for a good fit.

PICKING A PUP

Acquiring a dog may be the only
time a person gets to choose a relative
Mordecai Siegal

It took us a few weeks of searching (it wasn’t like we were in a hurry) to find a seller that ticked all the boxes for us, in the end, we found a lady in Folkestone, who’s bitch had a litter of 11 (10 dogs, 1 bitch). We arranged to go down and visit her and the pups on a fantastic sunny afternoon, nice drive down to the coast.

The mother and pups were in her dining room in a wooden pen that occupied most of the room. The room was clean and airy and we were greeted by what we assumed was the father of the pups (turned out to be the uncle). A very good boy and both me and Wen spent some time fussing over him, evidently passing the first test in the process. I was surprised by how much bigger the uncle seemed to be in comparison to most labs I had seen, emphasised by his wide solid head and huge paws. I’d be over the moon if our pup turned out like this prize specimen.

Top tip – the seller told us she had to turn away a prospective puppy buyer who waded into the pen without permission and without interacting with any of the other dogs in the house. I guess dog people can spot dog people fairly easily, that and manners maketh man.

The poor mother had that drained look of any new mother, especially one trying to feed 11 pups 24/7. She took the chance to get out of the pen and came over to vet us as well before taking a well-deserved snooze in the corner.

Then the moment of meeting our prospective pup, you look into the pen and look for that connection which will single one out and I’m afraid it’s not like the movies, at only a couple of weeks old they are blind, wiggling balls of fluff who’s only job in life is to feed. So we watched the mother climb back into the pen and out of the wiggling mass picked one purely based on its size, willingness to screw over his siblings to feed and ultimately his light cream coat.

We picked him up (he had a grey collar) and looked for all the world like a little polar bear. We attempted to bond, which basically came down to having a finger sucked. Took a ton of photos and let him get back to feeding, and tried to ignore the fact he spent 5 minutes sucking his mum’s ear. Maybe not the brightest pup in the pack. And that’s how we narrowed down the selection, hardly the way you think such a moment should unfold.

The owner showed us the father’s paperwork, a Czech stud dog with a pedigree slightly longer than my arm and the mother’s who had come from a long line that her parents had started breeding. So we exchanged details, put down a deposit and arranged to catch up for a socialisation/bonding session in a few weeks when older grey collar was able to see and walk. Oh, and the seller would send us weekly progress photos, fantastic.

What’s in a Name?

I think we managed to get as far as the motorway before we started the inevitable conversation about what we would be calling grey collar, being die-hard GoT fans he almost ended up being called Grey Worm right there and then. By the time we were pulling off the motorway, it was fairly clear that Wen was going to get her way on this and the best I could do was at least veto Fenton!

Given our current pets, Itchy & Scratchy Wen wanted to buck with tradition, so my suggestion of Poochie wasn’t going to fly, plus it didn’t past the “shouting it in the middle of the night” test. Wen finally came up with Archer. Really? A good British name (as Al Murray would say), smacks of strength, cider on the village green, listening to BBC Radio 4. I’m sure that’s what she had in mind.

Unfortunately, in my mind, I’m thinking Sterling Archer, the irreverent bumbling Bond rip off, yeah baby I can live with that. So grey collar got his name … Archer,  not Archie Wen was quick to point out, Archer! (secret spy).

The countdown had started – 6 weeks until Archer would be coming home and there was a lot to sort out.

C25KRunning

C25K – Introduction

15th May 2018 — 3

luke-stackpoole-552423-unsplash-e1531750414765.jpg?fit=768%2C662&ssl=1

If you not already aware Couch to 5K (C25K) is an exercise program to take you from lounging on the couch to running 5K in 9 weeks. Sounds like madness. The program involves running 3 days a week, ideally with a rest day between each one. The first 6 weeks is made up of mostly interval runs, running interspersed with precious recovery walks. You start by running 8 mins in 30 minutes and each week it increases until you are running for the full 30 minutes. Yup definitely madness.

Not many people do their first 5k within 30 minutes. I’m certainly expecting to have to do extra work at the end of the program before I can truly deliver a 5K. But let’s be honest C25K will get me much closer to 5K than just continuing to sit on the couch.

My motivation for doing C25K is no different to many other stories I’ve read. I was (and still am) overweight, years of working in the City and doing no form of exercise has taken it’s toll. The final straw was being diagnosed with type 2 diabetes, something of a pre-disposition in the family and a national epedemic. At my heaviest weight I was more than 20 stone (300lb) at which point I was starting to find walking even modest distances a challenge.

For several reasons I ended up quitting my long standing full-time job in the City and switched to contracting which proved far more varied and more importantly far more flexible. This gave me time to start sorting out a number of things that had been on the back burner, chief amongst them my lifestyle and fitness.

So I started walking. Initially I’d struggle to walk more than a few kilometres, by the end of 6 months I was walking 20km 2-3 times a week and really enjoying it. I enjoyed the simple pleasure of being out in the fresh air, the way only someone who’s been stuck in an office for two decades (or doing jail time) can really enjoy.

The only problem with walking was it was becoming a massive time sink, something I now had plenty of but even so, it also wasn’t doing much for my fitness. I was burning calories but I wasn’t really getting any fitter, I might be sweating but I rarely got out of breath. In fact it was just becoming an exercise in chafing & blister management, something I got pretty good at.

The obvious next step for me was to to start running. I have never been a great distance runner, I was a cracking sprinter at school (a long time ago) but I have never liked distance running even back then. I don’t think I have the build for it, looking more like a rugby forward than a Kenyan elite runner. I blame the Welsh miner genes and terrible diet.

I did consider hitting the gym but I’m not a fan of walking/running on a treadmill I find it utterly mind numbing. Walking/running outside in fresh air (in the sun or in the rain) I find much more engaging, probably because it is different every time. That and it has the added bonus of being free.

The NHS in the UK had been pushing the Couch to 5k (c25k) program via various channels and it got me thinking that I might just be able to undo a lifetime of negativity about running. What I found particularly motivational was the countless vlogs of people recording their journey through the program. Even more encouraging many of these people were average Joe’s (& Jills), people who really were getting off the couch, truly unfit people like myself.

The final straw was the BBC’s coverage of the Manchester 5k. One of the short films had a very large lady who had done the program and gone on to run 10k and beyond. In the film she was in a running group with a bunch of typical fit twenty-somethings that routinely turn up in these segments, exuding health and fitness. Needless to say, they were running significantly faster than the lady the film was actually about, but like the tortoise and the hare, she just kept on plodding away. That was my “if she can do it” moment and I got out and started the program the next day.

I downloaded the OneYou C25K app from the NHS, there’s loads of apps for C25K with all kinds of advanced features, but I went with this one because it was simple and free.