I’ve been dreading this run. I was still beat up from Monday, not helped by deciding to do the yearly reclaim of the overgrown vegetable patch on the Tuesday, in the process knackering my hand trying to use a scythe poorly.

So I decided to take an extra day to recover which was definitely the right move physically. Mentally the last run was so hard the thought of struggling through all it again had been praying on my mind, delaying a day didn’t help. So I decided to watch a bunch more of the motivational videos on Youtube this time from a chap called Robin Best. That sorted my bullshit right out and I headed to the field of pain, renewed to really kick my arse.

I wouldn’t say it was easy but yet again it was “doable”, a term that seems to be cropping up with encouraging regularity in the program. It was easier than run one, reminder to self. I walked around the field at the beginning and end again (another nice day) adding another 2x15m to my warmup/cool down, which I find helps.

The big win for me this time was deriving motivation from music. I touched upon this in the last run, the brains desperate search for meaning to distract itself from the situation. But I started to realise in this run it could make a huge difference in the quality of my run. The benefits of attaching meaning to what were otherwise random lyrics can go a long way to making a run mentally more manageable.

I have already discussed the detrimental effects of hearing a “Rocky” track early on in my runs. The dump of adrenalin was short lived and ultimately made the run worse. So what’s changed? What you critically learn as the runs get longer is pacing and conservation of energy/effort, you really have no choice in the matter.

My breathing is a huge indicator to whether I’m in or out of my “comfort” (read less dreadful) zone. I can now run for 3 minutes and it’s almost all under control, breathing is heavy but regulated. In the 5 minute runs the last 90 seconds slide out of the zone, fatigue takes its toll and I start to loose form and it’s a vicious circle from there. i.e. increasing amounts of energy being wasted flailing around to ultimately go slower and slower.

But what I think I’ve seen (and time will tell) is it’s possible to attenuate the use of adrenalin, so rather than a big peek which basically pushes you straight out of the comfort zone into hell, it’s possible to stretch out the boost. Yes the peek is lower but it last’s longer and I can remain within the comfort zone. More importantly all the time adrenaline is coursing through my veins, I don’t feel the fatigue, aches and pains and it becomes very close to running on air.

So let’s take a closer look, I’m still on a Florence binge, so here’s an exercise in both how lyrics can be twisted and the physiological effects:

Hunger

Half way through the first 5 minute run and I’m feeling guilty for attaching my own petty meaning to Florence’s hugely personal latest offering. But needs must, the hunger in my context became my hunger to run – so the chorus “We all have hunger” definitely carried me those few extra yards. Not to mention …

*“The way you use your body, baby, come on and work it for me*
*Don’t let it get you down, you’re the best thing I’ve seen”*

Yep that’s a pep talk right there and helped me make it through. In fact this 5 minute run was probably tougher than the 2nd 5 minute run, probably because I had been dreading it so much.

You got the Love

I’m still trying to figure out whether I prefer the Source version of this track or Florence’s. I’m a sucker for a electronic synth, but Florence vocals are so strong. The jury is still out. What is undeniable is it’s a killer power track for running.

*Sometimes I feel like throwing my hands up in the air*
*I know I can count on you*
*Sometimes I feel like saying “Lord I just don’t care”*
*But you’ve got the love I need*
*To see me through*

This made the second 3 minute run a cake walk. I was well recovered before the 90 seconds were up.

Dog days are over

Well it’s got the word run in it for starters, and the last verse coincided with Laura echoing “you better run”. Obviously, demands to run for your family are always going to provide the desired effect.

*“The horses are coming so yet better run.*
*Run fast for your mother run fast for your father.*
*Run for your children for sisters and brothers.*
*Leave all your love and your longing behind you.*
*Can’t carry it with if want to survive. “*

Leave your love and longing behind you, translates as stop wishing/longing you can run, stop the negative thoughts and just f***** run, because the wishing/longing won’t help you if you want to survive to the end.

In my mind the chorus of “the dog days are over” translated into “you remember those easier runs? They are long gone! It’s time to knuckle down and suck it up!. I went into the last 5 minute run with an almost angry determination and the fore-knowledge I wasn’t going to stop until it was done.

As a side note, another trick/ability I seem to have developed is the moment I take the first step of a run my brain instantly calculates the stopping point around the field (be it 60s, 90s, 3m or 5m) with almost pin point accuracy. When I think about 8m runs, and trust me when you’ve just done 5m practically your first thought is 8m isn’t possible, it has an answer for that as well – works out at about 90% round the field. I’m not sure if these estimation thoughts are negative or positive but they are amusing.

Shake It Out

So we’re into the final 5 minute run, the crucible, the one that matters. Pretty much all of “Shake it Out” (at least in my head) echoes my mental battle when running.

*“Regrets collect like old friends*
*Here to relive your darkest moments*
*I can see no way, I can see no way*
*And all of the ghouls come out to play*
*And every demon wants his pound of flesh*
*But I like to keep some things to myself*
*I like to keep my issues strong*
*It’s always darkest before the dawn”*

Regrets, oh yes I’d say so, right now I’m really regretting this run. I’m reliving my darkest moment again (flash back to same point in the last run). I can’t see a way to do it, demons/doubts are most definitely at play and I’m literally giving (what I wish) was a pound of flesh (fat).

I like to keep some things to myself, is twisted as a reminder to pace myself and hold something back. Blah blah … strong! Yes keep it together. It’s always darkest before the dawn = not long now.

Then the chorus chimes in “shake those devils off your back” to say it give me a boost would be an understatement. For the first 2 minutes of the second 5 minute run, the adrenalin kicked in and I was running without a care in the world. Shame it wasn’t the last 2 minutes but there you go, the power of adrenaline.

Needless to say it started to unravel in the last 90 seconds, but it didn’t matter by then because I knew I had won. I finished and yes I was tired, staggering to a degree, but actually it wasn’t that bad. Somewhere in there I think I found the beginnings of a sustainable pace and there’s clear improvement. I’ll have to send Florence a thank you letter.

I think I could derive motivation from anything during these moments of duress, I’ll report back. Roll on run 3, I’m going to crush it.

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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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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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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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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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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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