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C25KRunning

C25K – Week 3 – Run 4

16th June 2018 — 0

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The jump in week 4 has got me worried, to go form 9 mins to 16 mins seems like a crazy jump. I was seriously considering re-running week 3 but I’m going to put my faith in the program and give it a go.

I was so worried about it, I squeezed in another run in the hope it might help next week. Changed the venue to the more public local park, now I have some confidence and I’m fairly sure I won’t embarrass myself too much. It’s a glorious sunny Saturday morning, just dog walkers and other newbie runners, neither of which care about my antics.

I’m learning the hard way (which is the only way) Muhammad Ali’s famous (abridged) quote:

I only start counting when it starts hurting

because they’re the only ones that count

Luckily it starts hurting fairly quickly so at least I have that going for me, straight to work.

It was my first time running on concrete as opposed to grass. It was obviously harder underfoot but I’m not having to wade through grass so it all balances out. My feet always hurt (especially half way) so it doesn’t really matter, the change in terrain didn’t make any difference.

As per the previous run, I’m only starting to struggle in the last 20 seconds of each of the 3 minute runs. Recovery is really good typically within in a minute. I’m confident there’s still something in the tank at the end of 3 minutes, but I’m not convinced it’s another 2 minutes. We’ll see on Monday.

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C25K – Week 3 – Run 3

15th June 2018 — 0

Good run (if there is such a thing) I’ve taken to walking around the field first which is about a 15 minute walk before starting the program and extending the cool down walk as well. Mainly because it’s summer and it’s just nice to be out but also to really stretch my legs.

I’m definitely improving over the week, I only started to puff and pant in the last 20 seconds or so of each run. Mentally focussing on just optimising my running is definitely helping.

I have to say week 3 has been better than the first two weeks as I prefer that it’s only 4 runs vs 8. Yes they might be longer but being half way done after 2 runs is psychologically easier. It’s amazing the lies you tell yourself.

I’ve also spotted what I thought was a new muscle on my leg. It definitely wasn’t there before and it is between the calf on the back of my leg and the ankle, slightly on the side. Turns out it’s the Soleous muscle and it runs the entire length of the lower leg and seems to be quite important for endurance running and pumping blood around the foot and ankle. So there’s a very physical sign I must be on the right path.

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C25KRunning

C25K – Week 3 – Run 2

13th June 2018 — 0

Now I know it’s doable I couldn’t fail on the second run. Amazingly my feet had recovered I was honestly expecting them to be a problem after the last run. Very much emphasised the importance of having a day between runs.

It’s fair to say none of these runs are easy but what I am finding is the nausea I would suffer towards the end of runs is not as severe.

I watched a bunch of YouTube videos on running look for hints and tips especially on the mental aspects of running. Specifically how the hell do you keep going when your body is telling you to stop.

My reasoning went, week 5 with the dreaded 20m run was less than 2 weeks away at this point. The physical aspects of running are certainly making positive changes in conditioning my body. But the reality has to be that this is going to be more of a mental challenge than physical. That is, I probably have a 20m or even 5k run in me right now, so why can’t I do it?

One of the talks I found very useful was the very new age sounding Ted Talk by Ned Philips entitled “How endurance athletes are using the power of the now”. Ned run’s ultra-marathons quite an inspirational story of how he got there.

Ignoring the fact it all sounds a little bit Zen, something about just focussing on doing the best next step you can sounded like something I could have a crack at. Rather than the current cycle of focussing on everything that hurts, how much time I have left and other random typically negative thoughts.

One of the mental tricks I had already realised was to not think about the time left (it’s difficult, especially at 2 min mark). Coupled with the idea of just focussing on the next step and trying to exclude any other thoughts. As Ned says it’s difficult but I really believe it’s helping, or at the very least the mental gymnastics is distracting enough to not notice the fatigue!

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C25K – Week 3 – Run 1

11th June 2018 — 0

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It’s the week of the 3m run! Another landmark. But don’t panic I’ve invested in some new Nike trainers, special running socks and a belt to carry my crap in, like I can buy the performance I’m so sadly lacking.

Amazingly 3 minutes turns out to be totally doable, who would have guessed. Certainly not me. In fact I was spot on, I could get to 2 mins quite strong and then the last minute it all gets a bit puffy.

That said, it was probably not the best time to break in a new pair of trainers, it literally crippled me. I managed to stagger back to the car and it took a few minutes of sitting before I painfully drove home. wondering if I’d ever walk let alone run again. I’m having to admit I actually prefer to run on my own, having run with someone and without I find I run better on my own, it allows me to focus. Not to mention the headache of synchronising schedules as opposed to the flexibility of just popping out the front door when I have an hour.

And best of all, the park guys have mowed the grass round the outside of the field, they must have heard me or one one of the Velociraptors ate someone’s pup. It really helped cut down the drag.

The new running belt was excellent, I was running with a small backpack before and the belt was so much better, I almost couldn’t feel it. The only problem I had was my phone’s bluetooth would keep cutting out. In fact I had to re-run one of the runs because the bluetooth totally died. Not sure what the issue is, will need to investigate,  it works fine if the phone is in my pocket. So that’s the plan for now.

The socks well they look cool, but I’m not sure they made a huge difference when I’m only running 9 minutes, might help on an actual 5k, I’ll report back when I get there.

Having done quite a few sessions now I thought I’d summarise my observations of the types of people I meet when out and about. One of my big concerns when starting C25K was what other people would think about a sweaty middle age man trying to give himself a heart attack.

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C25K – Week 2 – Run 3

8th June 2018 — 0

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Well last run of the week and I’m back on my own again. My running partner has called it a day after damaging his knee. Having a set of working knee’s is somewhat important in their line of business, so it’s not something they can afford to ignore.

So back to the country park, back on with the headphones and head down. They will need to do something about the grass here it’s starting to look like something from Jurassic Park, replete with velociraptors in the long grass.

Actually, as runs go this was very straight forward. I was finding I was recovering pretty much after each run within the 2 minute walk period. Which makes a huge difference, certainly psychologically. In fact the last run I extended out to 2 minutes to see what it was like ahead of next week’s sessions.

Running on my own allowed me to focus on my own pacing, which was certainly slower and hence less stressful than the last two runs. I’m not sure if that’s a good thing or not, i.e. should I be being pushed to go faster at this stage or as many seem to indicate get through the program at any speed and then focus on building up speed later when you have the distance. I tend to think the latter is a probably the better route, or at least the less painful one.

I will need to get some new running shoes the soles on the ones I have are starting to fall apart. Sad really because it’s not through over use, rather probably a result of sitting in sun in the porch for 5 years not being used. I think I’ll also sort out the rucksack, it’s starting to annoy me and as it’s total overkill to carry my keys.

Another unexpected benefit of running is, I’ve actually developed a tan and one that actually protects me from the sun. It might seem like an odd thing to those of you who are lucky enough to be able to tan, but given my Welsh DNA, I have a tendency to go from pale white directly to lobster red, even with the application of factor 30 sun block. I suspect it’s a situation not helped by spending 20+ years under florescent lights. I came home after today’s run to wash the sweat off my face only to find myself looking at a face full of freckles, a sight I hadn’t seen in a very very long time. Skin cancer here we come!

Overall week 2 has been a lot easier than week 1, which I guess should come as no surprise, probably made even easier by re-running week 1. Next week the program ramps it up to 3-minute runs which is a bit worrying, I’ve seen I’ve got 2 minutes in my legs but another minute? Hmmm not so sure.

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C25K – Week 2 – Run 2

5th June 2018 — 0

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Back to the country park for another 9 minutes of running in 30 minutes. Honestly doesn’t sound like a lot, so I’m still coming to terms of why it’s proving to be so difficult.

It’s becoming harder and harder to keep up with my running partner’s pace, even over these short runs. They are adapting quicker than I am, in my defence they are also carrying significantly less weight. Coupled with a longer stride it’s obvious I’m either going to be holding them back or I’m going to end up killing myself chasing them.

There are two physical aspects of running that are proving the biggest challenge for me at the moment, nausea and foot pain.

No surprise the last two runs have proved to be the hardest, I start to get the feeling of nausea in the last 30 seconds of run 5 and for much of the last minute of run 6. It’s probably the worst aspect of running, I can handle most of the other physical side effects but this one is difficult to ignore.

The Internet offers lots of suggestions most really can’t be applicable given that it’s only a 9-minute run. My general conclusion is it’s a combination of the blood being redirected from the digestive system to the legs and lungs, and possibly lactic acid build-up as it only really starts to happen when I’m digging deep. The general answer seems to be slow down a bit, something I’ll have to try on the next run. I suspect it’s a side effect of not yet having found a good sustainable running pace.

The other problem is my feet still continue to hurt on the recovery walks, not while running, and it’s a very much more demanding pain than the feeling of nausea. It takes almost the full 2 minutes to walk it off and it starts pretty much after the first or second run. I suspect it’s poor circulation to the feet, resulting in either lactic acid building up or the feet just not getting enough oxygen. The fact I can walk it off makes me think it isn’t an issue with the type of running shoe, i.e. pronation or supination.

One more run to go this week, I don’t feel I’m making a lot of progress. I clearly am as I was struggling with 60-second runs last week. I just need to keep going, trust the program it’s worked for others.

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C25K – Week 2 – Run 1

3rd June 2018 — 0

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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.

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C25K – Week 1 – Rerun

31st May 2018 — 0

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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.

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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.

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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.

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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.

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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.

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